{"id":557,"date":"2025-09-11T08:49:50","date_gmt":"2025-09-11T08:49:50","guid":{"rendered":"https:\/\/gymtrainer.marvelfitnness.in\/?page_id=557"},"modified":"2025-09-11T11:50:37","modified_gmt":"2025-09-11T11:50:37","slug":"advanced-triceps-series-1-week-2","status":"publish","type":"page","link":"https:\/\/marvelfitnness.in\/gym\/advanced-triceps-series-1-week-2\/","title":{"rendered":"advanced triceps series 1 week 2"},"content":{"rendered":"\t\t
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\n\t\t\t\t\t\r\n\r\n\r\n \r\n Advanced Tricep Workout \u2013 Day 1 (Week 2)<\/title>\r\n <link href=\"https:\/\/fonts.googleapis.com\/css2?family=Montserrat:wght@700;400&display=swap\" rel=\"stylesheet\"\/>\r\n <style>\r\n body { font-family: 'Montserrat', Arial, sans-serif; background: #f6f6f6; margin: 0; }\r\n .back-link-container { margin: 24px 0 0 22px; }\r\n .back-link-container a { color: #2366d1; font-size: 1.2rem; font-weight: 600; text-decoration: none; }\r\n .container { max-width: 1100px; margin: 0 auto; padding: 16px 16px 32px 16px; }\r\n h1 { font-size: 2.15rem; font-weight: 800; color: #222c3c; text-align: center; margin-bottom: 4px; letter-spacing: -0.5px; }\r\n p.subtitle { font-size: 1.1rem; color: #667; text-align: center; margin-bottom: 26px; font-weight: 500; }\r\n .cards-grid { display: grid; grid-template-columns: repeat(auto-fit, minmax(300px, 1fr)); gap: 28px 18px; margin-top: 10px; }\r\n .exercise-card { background: #fff; border-radius: 16px; box-shadow: 0 1.5px 10px 0 rgba(61,70,125,0.18); padding: 0 0 14px 0; overflow: hidden; cursor: pointer; transition: box-shadow 0.13s; display: flex; flex-direction: column; border: none; }\r\n .exercise-card:hover { box-shadow: 0 9px 34px #1976d208; transform: translateY(-3px) scale(1.02); }\r\n .card-img { width: 100%; height: 185px; object-fit: cover; background: #eee; margin-bottom: 0; }\r\n .card-content { padding: 15px 20px 5px 20px; display: flex; flex-direction: column; }\r\n .card-title { font-size: 1.16rem; font-weight: 700; color: #263554; margin-bottom: 0px; }\r\n .card-detail { font-size: 0.99rem; color: #444; margin-bottom: 5px; font-weight: 500; }\r\n .card-play { margin-left: auto; background: none; border: none; color: #1976d2; font-size: 1.7rem; margin-top: 7px; cursor: pointer; }\r\n #videoPopup { display: none; position: fixed; z-index: 1001; left: 0; top: 0; width: 100vw; height: 100vh; background: rgba(30,40,65,0.48); align-items: center; justify-content: center; }\r\n #videoPopup .popup-content { background: #fff; padding: 16px; border-radius: 13px; box-shadow: 0 10px 44px #26355426; display: flex; flex-direction: column; align-items: center; position: relative; max-width: 560px; width: 90vw; }\r\n #videoPopup .close-btn { position: absolute; top: 11px; right: 15px; background: #e53935; color: #fff; border: none; border-radius: 60px; font-size: 1.1rem; width: 30px; height: 30px; cursor: pointer; }\r\n #videoPopup iframe { max-width: 500px; width: 100%; height: 280px; border-radius: 10px; margin-top: 10px; }\r\n @media (max-width:600px) { .cards-grid { grid-template-columns: 1fr; } #videoPopup .popup-content { max-width: 99vw; } }\r\n <\/style>\r\n<\/head>\r\n<body>\r\n<div class=\"back-link-container\">\r\n <a href=\"https:\/\/marvelfitnness.in\/gym\/\">← Back to Categories<\/a>\r\n<\/div>\r\n<div class=\"container\">\r\n <h1>Advanced Tricep Workout \u2013 Day 1 (Week 2)<\/h1>\r\n <p class=\"subtitle\">Strength and size focus for advanced triceps<\/p>\r\n <div class=\"cards-grid\">\r\n\r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/h2RAqKx4klE\">\r\n <img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/UYJsFzqdgK4\/maxresdefault.jpg\" alt=\"Close Grip Decline Bench Press\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Close Grip Decline Bench Press<\/div>\r\n <div class=\"card-detail\">5 sets \u00d7 5 reps<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n\r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/8iPEnn-ltC8\">\r\n <img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/GaK2da6B2zM\/maxresdefault.jpg?sqp=-oaymwEmCIAKENAF8quKqQMa8AEB-AHUBoAC4AOKAgwIABABGFEgWihlMA8=&rs=AOn4CLDalKtx8qbwIHLLKtJ0VZtsqBosmQ\" alt=\"EZ Bar Skull Crushers\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">EZ Bar Skull Crushers<\/div>\r\n <div class=\"card-detail\">3 sets \u00d7 12 reps<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n\r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/WoNK-6l_7cI\">\r\n <img decoding=\"async\" src=\"https:\/\/boxlifemagazine.com\/wp-content\/uploads\/2023\/05\/tricep-pushdown.png\" alt=\"Band Press Downs\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Band Press Downs<\/div>\r\n <div class=\"card-detail\">3 sets \u00d7 12 reps<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n\r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/UME3j5dXAYg\">\r\n <img decoding=\"async\" src=\"https:\/\/cdn.mos.cms.futurecdn.net\/3nf5khXros8dcSisL6jRXR.jpg\" alt=\"Underhand Tricep Kickback\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Underhand Tricep Kickback<\/div>\r\n <div class=\"card-detail\">3 sets \u00d7 12 reps<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n\r\n <\/div>\r\n<\/div>\r\n<div id=\"videoPopup\">\r\n <div class=\"popup-content\">\r\n <button class=\"close-btn\" onclick=\"closePopup()\">\u00d7<\/button>\r\n <iframe id=\"popupFrame\" src=\"\" frameborder=\"0\" allowfullscreen autoplay><\/iframe>\r\n <\/div>\r\n<\/div>\r\n<script>\r\n document.querySelectorAll('.exercise-card').forEach(function(card){\r\n card.addEventListener('click', function(){\r\n var videoUrl = card.getAttribute('data-video');\r\n document.getElementById('popupFrame').src = videoUrl;\r\n document.getElementById('videoPopup').style.display = 'flex';\r\n });\r\n });\r\n function closePopup(){\r\n document.getElementById('videoPopup').style.display = 'none';\r\n document.getElementById('popupFrame').src = \"\";\r\n }\r\n document.getElementById('videoPopup').addEventListener('click', function(e){\r\n if(e.target === this){ closePopup(); }\r\n });\r\n<\/script>\r\n<\/body>\r\n<\/html>\r\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Advanced Tricep Workout \u2013 Day 1 (Week 2) ← Back to Categories Advanced Tricep Workout \u2013 Day 1 (Week 2) Strength and size focus for advanced triceps Close Grip Decline Bench Press 5 sets \u00d7 5 reps ▶ EZ Bar Skull Crushers 3 sets \u00d7 12 reps ▶ Band Press Downs 3 sets \u00d7 12 […]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"elementor_header_footer","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"class_list":["post-557","page","type-page","status-publish","hentry"],"jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/pages\/557","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/comments?post=557"}],"version-history":[{"count":7,"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/pages\/557\/revisions"}],"predecessor-version":[{"id":774,"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/pages\/557\/revisions\/774"}],"wp:attachment":[{"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/media?parent=557"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}