{"id":518,"date":"2013-02-26T14:23:28","date_gmt":"2013-02-26T13:23:28","guid":{"rendered":"http:\/\/blogg.improveme.se\/fitspooration\/?p=518"},"modified":"2013-02-26T14:23:28","modified_gmt":"2013-02-26T13:23:28","slug":"tuesday-back-and-biceps","status":"publish","type":"post","link":"https:\/\/blogg.improveme.se\/fitspooration\/2013\/02\/26\/tuesday-back-and-biceps\/","title":{"rendered":"Tuesday, back and biceps"},"content":{"rendered":"<p><strong>Uppv\u00e4rmning:\u00a0<\/strong>5 minuter g\u00e5ng 6 km\/h, 5 minuter l\u00e4tt jogg 10km\/h<\/p>\n<p>10&#215;3 Breda latsdrag 40 kg<\/p>\n<p>10&#215;3 Hantel rodd 14 kg<\/p>\n<p>10&#215;3 Smala latsdrag 40 kg<\/p>\n<p>10&#215;3 Skivst\u00e5ngs rodd 30 kg<\/p>\n<p>10&#215;3 St\u00e5ng Curls 15 kg<\/p>\n<p>Spidercurls drop set &#8211; 17 kg 12 reps &#8211; 12 kg 17 reps<\/p>\n<p>20 minuter stretch<\/p>\n<p><a href=\"http:\/\/blogg.improveme.se\/fitspooration\/files\/2013\/02\/Bild-2013-02-25-kl.-09.40-5.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-large wp-image-519 aligncenter\" src=\"http:\/\/blogg.improveme.se\/fitspooration\/files\/2013\/02\/Bild-2013-02-25-kl.-09.40-5-680x453.jpg\" alt=\"\" width=\"680\" height=\"453\" srcset=\"https:\/\/blogg.improveme.se\/fitspooration\/files\/2013\/02\/Bild-2013-02-25-kl.-09.40-5-680x453.jpg 680w, https:\/\/blogg.improveme.se\/fitspooration\/files\/2013\/02\/Bild-2013-02-25-kl.-09.40-5-300x200.jpg 300w, https:\/\/blogg.improveme.se\/fitspooration\/files\/2013\/02\/Bild-2013-02-25-kl.-09.40-5.jpg 1080w\" sizes=\"auto, (max-width: 680px) 100vw, 680px\" \/><\/a><\/p>\n<p><strong>Warmup:\u00a0<\/strong>5 minutes walk at speed 6 km\/h, 5 minutes jog at speed 10 km\/h<\/p>\n<p>10&#215;3\u00a0Load pull 40 kg<\/p>\n<p>10&#215;3\u00a0Dumbbell rowing 14 kg<\/p>\n<p>10&#215;3 Narrow load pull 40 kg<\/p>\n<p>10&#215;3\u00a0barbell rowing 30 kg<\/p>\n<p>10&#215;3 Bar curls 15 kg<\/p>\n<p>Spidercurls drop set &#8211; 17 kg 12 reps &#8211; 12 kg 17 reps<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Uppv\u00e4rmning:\u00a05 minuter g\u00e5ng 6 km\/h, 5 minuter l\u00e4tt jogg 10km\/h 10&#215;3 Breda latsdrag 40 kg 10&#215;3 Hantel rodd 14 kg 10&#215;3 Smala latsdrag 40 kg 10&#215;3 Skivst\u00e5ngs rodd 30 kg 10&#215;3 St\u00e5ng Curls 15 kg Spidercurls drop set &#8211; 17 kg 12 reps &#8211; 12 kg 17 reps 20 minuter stretch Warmup:\u00a05 minutes walk at &#8230; <a title=\"Tuesday, back and biceps\" class=\"read-more\" href=\"https:\/\/blogg.improveme.se\/fitspooration\/2013\/02\/26\/tuesday-back-and-biceps\/\" aria-label=\"L\u00e4s mer om Tuesday, back and biceps\">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-518","post","type-post","status-publish","format-standard","hentry","category-my-exercise"],"_links":{"self":[{"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/posts\/518","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=518"}],"version-history":[{"count":0,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/posts\/518\/revisions"}],"wp:attachment":[{"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/media?parent=518"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/categories?post=518"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/tags?post=518"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}