{"id":465,"date":"2013-02-22T20:41:20","date_gmt":"2013-02-22T19:41:20","guid":{"rendered":"http:\/\/blogg.improveme.se\/fitspooration\/?p=465"},"modified":"2013-02-22T20:41:20","modified_gmt":"2013-02-22T19:41:20","slug":"chest-and-shoulders","status":"publish","type":"post","link":"https:\/\/blogg.improveme.se\/fitspooration\/2013\/02\/22\/chest-and-shoulders\/","title":{"rendered":"Chest and shoulders"},"content":{"rendered":"<p><strong>Uppv\u00e4rmning: <\/strong>Powerwalk 9,30 minuter, Springa p\u00e5 speed 19,5 km\/h 30 sekunder<\/p>\n<p>B\u00e4nkpress uppv\u00e4rmning 20 kg 10 reps<\/p>\n<p>10&#215;4 B\u00e4nkpress 33 kg<\/p>\n<p>10&#215;5 Axel press framf\u00f6r och bakom huvudet 13 kg<\/p>\n<p>Hantel press <em>drop set<\/em>, 11 kg 10 reps, 11 kg 10 reps, 10 kg 10 reps, 9 kg 10 reps, 8 kg 10 reps<\/p>\n<p>10&#215;4 Flyes i cable cross 6,5 kg<\/p>\n<p>10&#215;4 Hantel lyft \u00e5t sidan 7 kg<\/p>\n<p style=\"text-align: center\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-466 aligncenter\" src=\"http:\/\/blogg.improveme.se\/fitspooration\/files\/2013\/02\/554e06f47d2311e2962a22000a1f930e_7.jpg\" alt=\"\" width=\"593\" height=\"503\" srcset=\"https:\/\/blogg.improveme.se\/fitspooration\/files\/2013\/02\/554e06f47d2311e2962a22000a1f930e_7.jpg 593w, https:\/\/blogg.improveme.se\/fitspooration\/files\/2013\/02\/554e06f47d2311e2962a22000a1f930e_7-300x254.jpg 300w\" sizes=\"auto, (max-width: 593px) 100vw, 593px\" \/><strong><a href=\"http:\/\/blogg.improveme.se\/fitspooration\/files\/2013\/02\/554e06f47d2311e2962a22000a1f930e_7.jpg\">M<\/a>e today.<\/strong><\/p>\n<p><strong>Warm up: <\/strong>Powerwalk 9,30 minutes, Running at speed 19,5 km\/h 30 seconds<\/p>\n<p>Bench press warm up 20 kg 10 reps<\/p>\n<p>10&#215;5 Shoulder press in front\/back of your head 13 kg<\/p>\n<p>Dumbbell Press dropset, 11 kg 10 reps, 11 reps 10 kg, 10 kg 10 reps, 9 kg 10 reps, 8 reps 10 kg<\/p>\n<p>10&#215;4 Flyes in cable cross 6.5 kg<\/p>\n<p>10&#215;4 Dumbbell lifting aside 7 kg<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Uppv\u00e4rmning: Powerwalk 9,30 minuter, Springa p\u00e5 speed 19,5 km\/h 30 sekunder B\u00e4nkpress uppv\u00e4rmning 20 kg 10 reps 10&#215;4 B\u00e4nkpress 33 kg 10&#215;5 Axel press framf\u00f6r och bakom huvudet 13 kg Hantel press drop set, 11 kg 10 reps, 11 kg 10 reps, 10 kg 10 reps, 9 kg 10 reps, 8 kg 10 reps 10&#215;4 &#8230; <a title=\"Chest and shoulders\" class=\"read-more\" href=\"https:\/\/blogg.improveme.se\/fitspooration\/2013\/02\/22\/chest-and-shoulders\/\" aria-label=\"L\u00e4s mer om Chest and shoulders\">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-465","post","type-post","status-publish","format-standard","hentry","category-my-exercise"],"_links":{"self":[{"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/posts\/465","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=465"}],"version-history":[{"count":0,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/posts\/465\/revisions"}],"wp:attachment":[{"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/media?parent=465"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/categories?post=465"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/tags?post=465"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}