{"id":3033,"date":"2013-03-07T09:39:22","date_gmt":"2013-03-07T08:39:22","guid":{"rendered":"http:\/\/blogg.improveme.se\/fitspooration\/?p=3033"},"modified":"2013-03-07T09:39:22","modified_gmt":"2013-03-07T08:39:22","slug":"yesterdays-chest-and-triceps","status":"publish","type":"post","link":"https:\/\/blogg.improveme.se\/fitspooration\/2013\/03\/07\/yesterdays-chest-and-triceps\/","title":{"rendered":"Yesterdays, chest and triceps"},"content":{"rendered":"<p><strong>Uppv\u00e4rmning:\u00a0<\/strong>10 minuter l\u00e4tt jogg p\u00e5 l\u00f6pbndet<\/p>\n<p>10\u00d73 B\u00e4nkpress 30 kg<\/p>\n<p>10\u00d73 Lutande hantelpress 10 kg<\/p>\n<p>10\u00d73 Dips i maskin 15 kg hj\u00e4lpvikt<\/p>\n<p>10\u00d73 Hantel flyes 7 kg<\/p>\n<p>10\u00d73 French press 12 kg<\/p>\n<p>Push down med rep drop set \u2013 \u00a017 kg 12 reps \u2013 \u00a010 kg 9 reps<\/p>\n<p style=\"text-align: center\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-3034 aligncenter\" src=\"http:\/\/blogg.improveme.se\/fitspooration\/files\/2013\/03\/d71ff8de85d111e2a38422000a1f96a9_7.jpg\" alt=\"\" width=\"612\" height=\"612\" srcset=\"https:\/\/blogg.improveme.se\/fitspooration\/files\/2013\/03\/d71ff8de85d111e2a38422000a1f96a9_7.jpg 612w, https:\/\/blogg.improveme.se\/fitspooration\/files\/2013\/03\/d71ff8de85d111e2a38422000a1f96a9_7-150x150.jpg 150w, https:\/\/blogg.improveme.se\/fitspooration\/files\/2013\/03\/d71ff8de85d111e2a38422000a1f96a9_7-300x300.jpg 300w\" sizes=\"auto, (max-width: 612px) 100vw, 612px\" \/><em><a href=\"http:\/\/blogg.improveme.se\/fitspooration\/files\/2013\/03\/d71ff8de85d111e2a38422000a1f96a9_7.jpg\">S<\/a>houlder progress.<\/em><\/p>\n<p><strong>Warmup<\/strong>: 10 minutes light jog on the treadmill<\/p>\n<p>10\u00d73 Bench Press 30 kg<\/p>\n<p>10\u00d73 Inclined dumbbell press 10 kg<\/p>\n<p>10\u00d73 Dips in machine 15 kg help weight<\/p>\n<p>10\u00d73 Dumbbell flyes 7 kg<\/p>\n<p>10\u00d73 French press 12 kg<\/p>\n<p>Pushdown with rope drop sets \u2013 12 reps \u00a017 kg \u2013 10 kg 9 reps<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Uppv\u00e4rmning:\u00a010 minuter l\u00e4tt jogg p\u00e5 l\u00f6pbndet 10\u00d73 B\u00e4nkpress 30 kg 10\u00d73 Lutande hantelpress 10 kg 10\u00d73 Dips i maskin 15 kg hj\u00e4lpvikt 10\u00d73 Hantel flyes 7 kg 10\u00d73 French press 12 kg Push down med rep drop set \u2013 \u00a017 kg 12 reps \u2013 \u00a010 kg 9 reps Shoulder progress. Warmup: 10 minutes light jog &#8230; <a title=\"Yesterdays, chest and triceps\" class=\"read-more\" href=\"https:\/\/blogg.improveme.se\/fitspooration\/2013\/03\/07\/yesterdays-chest-and-triceps\/\" aria-label=\"L\u00e4s mer om Yesterdays, chest and triceps\">L\u00e4s mer<\/a><\/p>\n","protected":false},"author":4212,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-3033","post","type-post","status-publish","format-standard","hentry","category-my-exercise"],"_links":{"self":[{"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/posts\/3033","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/users\/4212"}],"replies":[{"embeddable":true,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/comments?post=3033"}],"version-history":[{"count":0,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/posts\/3033\/revisions"}],"wp:attachment":[{"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/media?parent=3033"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/categories?post=3033"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/tags?post=3033"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}