{"id":3904,"date":"2013-03-13T14:13:36","date_gmt":"2013-03-13T13:13:36","guid":{"rendered":"http:\/\/blogg.improveme.se\/fitspooration\/?p=3904"},"modified":"2013-03-13T14:13:36","modified_gmt":"2013-03-13T13:13:36","slug":"chest-en-triceps-wednesday","status":"publish","type":"post","link":"https:\/\/blogg.improveme.se\/fitspooration\/2013\/03\/13\/chest-en-triceps-wednesday\/","title":{"rendered":"Chest en triceps wednesday"},"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 12 kg<\/p>\n<p>10\u00d73 Dips i maskin 10 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 12 reps<\/p>\n<p><a href=\"http:\/\/blogg.improveme.se\/fitspooration\/files\/2013\/03\/bild-49.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-3905 aligncenter\" src=\"http:\/\/blogg.improveme.se\/fitspooration\/files\/2013\/03\/bild-49.jpg\" alt=\"\" width=\"596\" height=\"603\" srcset=\"https:\/\/blogg.improveme.se\/fitspooration\/files\/2013\/03\/bild-49.jpg 596w, https:\/\/blogg.improveme.se\/fitspooration\/files\/2013\/03\/bild-49-296x300.jpg 296w\" sizes=\"auto, (max-width: 596px) 100vw, 596px\" \/><\/a><\/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 12 kg<\/p>\n<p>10\u00d73 Dips in machine 10 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 12 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 12 kg 10\u00d73 Dips i maskin 10 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 12 reps Warmup: 10 minutes light jog on the &#8230; <a title=\"Chest en triceps wednesday\" class=\"read-more\" href=\"https:\/\/blogg.improveme.se\/fitspooration\/2013\/03\/13\/chest-en-triceps-wednesday\/\" aria-label=\"L\u00e4s mer om Chest en triceps wednesday\">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-3904","post","type-post","status-publish","format-standard","hentry","category-my-exercise"],"_links":{"self":[{"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/posts\/3904","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=3904"}],"version-history":[{"count":0,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/posts\/3904\/revisions"}],"wp:attachment":[{"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/media?parent=3904"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/categories?post=3904"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/tags?post=3904"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}