{"id":9962,"date":"2024-10-20T15:35:18","date_gmt":"2024-10-20T15:35:18","guid":{"rendered":"https:\/\/www.musclestationth.com\/?page_id=9962"},"modified":"2024-10-20T15:38:14","modified_gmt":"2024-10-20T15:38:14","slug":"chest-day","status":"publish","type":"page","link":"https:\/\/www.musclestationth.com\/en\/chest-day\/","title":{"rendered":"Chest Day"},"content":{"rendered":"<div data-elementor-type=\"wp-page\" data-elementor-id=\"9962\" class=\"elementor elementor-9962\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9a25779 e-flex e-con-boxed e-con e-parent\" data-id=\"9a25779\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-bc5ea5a elementor-widget elementor-widget-heading\" data-id=\"bc5ea5a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">***1.\u0e2d\u0e01 +\u0e17\u0e49\u0e2d\u0e07<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-53a188c e-flex e-con-boxed e-con e-parent\" data-id=\"53a188c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a8e5e4e elementor-widget elementor-widget-heading\" data-id=\"a8e5e4e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">warm up \u0e15\u0e2d\u0e19\u0e27\u0e2d\u0e21\u0e15\u0e48\u0e2d\u0e40\u0e19\u0e37\u0e48\u0e2d\u0e07\u0e44\u0e21\u0e48\u0e15\u0e49\u0e2d\u0e07\u0e1e\u0e31\u0e012\u0e17\u0e48\u0e32<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-6d72a9e e-flex e-con-boxed e-con e-parent\" data-id=\"6d72a9e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-d28b9ab e-con-full e-flex e-con e-child\" data-id=\"d28b9ab\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a1e9843 elementor-widget elementor-widget-text-editor\" data-id=\"a1e9843\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-style: inherit; font-weight: inherit; text-align: var(--text-align);\">1.External Rotation<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e2bc2b2 e-con-full e-flex e-con e-child\" data-id=\"e2bc2b2\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4297cc0 elementor-widget elementor-widget-video\" data-id=\"4297cc0\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/JnE001s96tk&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-744f2a6 e-flex e-con-boxed e-con e-parent\" data-id=\"744f2a6\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-5e64a85 e-con-full e-flex e-con e-child\" data-id=\"5e64a85\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d06c33f elementor-widget elementor-widget-text-editor\" data-id=\"d06c33f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span data-sheets-root=\"1\">2.Shoulder rotation \u0e44\u0e1b10\u0e01\u0e25\u0e31\u0e1a10\u0e17\u0e31\u0e49\u0e07\u0e2b\u0e21\u0e143\u0e40\u0e0b\u0e47\u0e15<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-2ab16b4 e-con-full e-flex e-con e-child\" data-id=\"2ab16b4\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-16856dd elementor-widget elementor-widget-video\" data-id=\"16856dd\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/bE2z9rvCl5c&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-981d921 e-flex e-con-boxed e-con e-parent\" data-id=\"981d921\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-f30b3bd e-con-full e-flex e-con e-child\" data-id=\"f30b3bd\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d849b56 elementor-widget elementor-widget-text-editor\" data-id=\"d849b56\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>1. Barbell Bench Press<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d79a81f e-con-full e-flex e-con e-child\" data-id=\"d79a81f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3df9c06 elementor-widget elementor-widget-video\" data-id=\"3df9c06\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/CjHIKDQ4RQo?si=s9W6JOWynXjeLVuX&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-4c4c26a e-flex e-con-boxed e-con e-parent\" data-id=\"4c4c26a\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-1d4262e e-con-full e-flex e-con e-child\" data-id=\"1d4262e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8e44c8c elementor-widget elementor-widget-text-editor\" data-id=\"8e44c8c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>2. Dumbbell Flyes<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d57a19e e-con-full e-flex e-con e-child\" data-id=\"d57a19e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-083c5aa elementor-widget elementor-widget-video\" data-id=\"083c5aa\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/Nhvz9EzdJ4U?si=cKRcHl1Vg9X0L278&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-f3961a4 e-flex e-con-boxed e-con e-parent\" data-id=\"f3961a4\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-1988e06 e-con-full e-flex e-con e-child\" data-id=\"1988e06\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-bbf71ea elementor-widget elementor-widget-text-editor\" data-id=\"bbf71ea\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>3. Incline Dumbbell Press<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-50763de e-con-full e-flex e-con e-child\" data-id=\"50763de\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-caeeb64 elementor-widget elementor-widget-video\" data-id=\"caeeb64\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/oZVCBM9f8Eo?si=vsoFooSxWSfKMYDl&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-0634d45 e-flex e-con-boxed e-con e-parent\" data-id=\"0634d45\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-840738c e-con-full e-flex e-con e-child\" data-id=\"840738c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1118cb2 elementor-widget elementor-widget-text-editor\" data-id=\"1118cb2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>4.Barbell Decline Bench Press<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-5ef6179 e-con-full e-flex e-con e-child\" data-id=\"5ef6179\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8c7ea58 elementor-widget elementor-widget-video\" data-id=\"8c7ea58\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/6yGZ0KCaiWM?si=64FhvIaswAEWH9TB&amp;t=2&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-30057cd e-flex e-con-boxed e-con e-parent\" data-id=\"30057cd\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-47b5b54 e-con-full e-flex e-con e-child\" data-id=\"47b5b54\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-abba1db elementor-widget elementor-widget-text-editor\" data-id=\"abba1db\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>5. Dumbbell Pullover<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-29175f8 e-con-full e-flex e-con e-child\" data-id=\"29175f8\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4b279d9 elementor-widget elementor-widget-video\" data-id=\"4b279d9\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/FK4rHfWKEac?si=7TZJfCBawGGs8Dvw&amp;t=10&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-4035413 e-flex e-con-boxed e-con e-parent\" data-id=\"4035413\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5dbfd11 elementor-widget elementor-widget-heading\" data-id=\"5dbfd11\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">**\u0e17\u0e49\u0e2d\u0e07 (3 \u0e17\u0e48\u0e32\u0e15\u0e48\u0e2d\u0e40\u0e19\u0e37\u0e48\u0e2d\u0e07\u0e01\u0e31\u0e19)<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-7bbef85 e-flex e-con-boxed e-con e-parent\" data-id=\"7bbef85\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-a63de3a e-con-full e-flex e-con e-child\" data-id=\"a63de3a\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5badaf0 elementor-widget elementor-widget-text-editor\" data-id=\"5badaf0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>1.Russian Twist \u0e02\u0e49\u0e32\u0e07\u0e25\u0e3020<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-03cc73f e-con-full e-flex e-con e-child\" data-id=\"03cc73f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d5d4551 elementor-widget elementor-widget-video\" data-id=\"d5d4551\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/VfWoNC-NMII?si=kIsVi6btyD5sTLm4&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-15d628a e-flex e-con-boxed e-con e-parent\" data-id=\"15d628a\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-b0c5326 e-con-full e-flex e-con e-child\" data-id=\"b0c5326\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e943329 elementor-widget elementor-widget-text-editor\" data-id=\"e943329\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>2.Bicycle Crunch\u0e02\u0e49\u0e32\u0e07\u0e25\u0e3020<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-225f7ef e-con-full e-flex e-con e-child\" data-id=\"225f7ef\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e46e545 elementor-widget elementor-widget-video\" data-id=\"e46e545\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/cbKIDZ_XyjY?si=nRdNvvNWHHTF-T1u&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-c0d457b e-flex e-con-boxed e-con e-parent\" data-id=\"c0d457b\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-03e2267 e-con-full e-flex e-con e-child\" data-id=\"03e2267\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2aa7a1d elementor-widget elementor-widget-text-editor\" data-id=\"2aa7a1d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>3.Mountain Climbers 60\u0e27\u0e34=3\u0e40\u0e0b\u0e47\u0e15<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-204af61 e-con-full e-flex e-con e-child\" data-id=\"204af61\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8cee370 elementor-widget elementor-widget-video\" data-id=\"8cee370\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/kLh-uczlPLg?si=j7jkW-vmIYI-hW37&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\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>","protected":false},"excerpt":{"rendered":"<p>***1.\u0e2d\u0e01 +\u0e17\u0e49\u0e2d\u0e07 warm up \u0e15\u0e2d\u0e19\u0e27\u0e2d\u0e21\u0e15\u0e48\u0e2d\u0e40\u0e19\u0e37\u0e48\u0e2d\u0e07\u0e44\u0e21\u0e48\u0e15\u0e49\u0e2d\u0e07\u0e1e\u0e31\u0e012\u0e17\u0e48\u0e32 1.External Rotation https:\/\/youtu.be\/JnE001s96tk 2.Shoulder rotation \u0e44\u0e1b10\u0e01\u0e25\u0e31\u0e1a10\u0e17\u0e31\u0e49\u0e07\u0e2b\u0e21\u0e143\u0e40\u0e0b\u0e47\u0e15 https:\/\/youtu.be\/bE2z9rvCl5c 1. Barbell Bench Press https:\/\/youtu.be\/CjHIKDQ4RQo?si=s9W6JOWynXjeLVuX 2. Dumbbell Flyes https:\/\/youtu.be\/Nhvz9EzdJ4U?si=cKRcHl1Vg9X0L278 3. Incline Dumbbell Press https:\/\/youtu.be\/oZVCBM9f8Eo?si=vsoFooSxWSfKMYDl 4.Barbell Decline Bench Press https:\/\/youtu.be\/6yGZ0KCaiWM?si=64FhvIaswAEWH9TB&#038;t=2 5. Dumbbell Pullover https:\/\/youtu.be\/FK4rHfWKEac?si=7TZJfCBawGGs8Dvw&#038;t=10 **\u0e17\u0e49\u0e2d\u0e07 (3 \u0e17\u0e48\u0e32\u0e15\u0e48\u0e2d\u0e40\u0e19\u0e37\u0e48\u0e2d\u0e07\u0e01\u0e31\u0e19) 1.Russian Twist \u0e02\u0e49\u0e32\u0e07\u0e25\u0e3020 https:\/\/youtu.be\/VfWoNC-NMII?si=kIsVi6btyD5sTLm4 2.Bicycle Crunch\u0e02\u0e49\u0e32\u0e07\u0e25\u0e3020 https:\/\/youtu.be\/cbKIDZ_XyjY?si=nRdNvvNWHHTF-T1u 3.Mountain Climbers 60\u0e27\u0e34=3\u0e40\u0e0b\u0e47\u0e15 https:\/\/youtu.be\/kLh-uczlPLg?si=j7jkW-vmIYI-hW37<\/p>","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"site-sidebar-layout":"no-sidebar","site-content-layout":"page-builder","ast-site-content-layout":"full-width-container","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"disabled","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"advanced_seo_description":"","jetpack_seo_html_title":"","jetpack_seo_noindex":false,"jetpack_seo_schema_type":"","footnotes":""},"class_list":["post-9962","page","type-page","status-publish","hentry"],"jetpack_sharing_enabled":true,"rttpg_featured_image_url":null,"rttpg_author":{"display_name":"admin","author_link":"https:\/\/www.musclestationth.com\/en\/author\/musclestationth\/"},"rttpg_comment":0,"rttpg_category":null,"rttpg_excerpt":"***1.\u0e2d\u0e01 +\u0e17\u0e49\u0e2d\u0e07 warm up \u0e15\u0e2d\u0e19\u0e27\u0e2d\u0e21\u0e15\u0e48\u0e2d\u0e40\u0e19\u0e37\u0e48\u0e2d\u0e07\u0e44\u0e21\u0e48\u0e15\u0e49\u0e2d\u0e07\u0e1e\u0e31\u0e012\u0e17\u0e48\u0e32 1.External Rotation https:\/\/youtu.be\/JnE001s96tk 2.Shoulder rotation \u0e44\u0e1b10\u0e01\u0e25\u0e31\u0e1a10\u0e17\u0e31\u0e49\u0e07\u0e2b\u0e21\u0e143\u0e40\u0e0b\u0e47\u0e15 https:\/\/youtu.be\/bE2z9rvCl5c 1. Barbell Bench Press https:\/\/youtu.be\/CjHIKDQ4RQo?si=s9W6JOWynXjeLVuX 2. Dumbbell Flyes https:\/\/youtu.be\/Nhvz9EzdJ4U?si=cKRcHl1Vg9X0L278 3. Incline Dumbbell Press https:\/\/youtu.be\/oZVCBM9f8Eo?si=vsoFooSxWSfKMYDl 4.Barbell Decline Bench Press https:\/\/youtu.be\/6yGZ0KCaiWM?si=64FhvIaswAEWH9TB&#038;t=2 5. Dumbbell Pullover https:\/\/youtu.be\/FK4rHfWKEac?si=7TZJfCBawGGs8Dvw&#038;t=10 **\u0e17\u0e49\u0e2d\u0e07 (3 \u0e17\u0e48\u0e32\u0e15\u0e48\u0e2d\u0e40\u0e19\u0e37\u0e48\u0e2d\u0e07\u0e01\u0e31\u0e19) 1.Russian Twist \u0e02\u0e49\u0e32\u0e07\u0e25\u0e3020 https:\/\/youtu.be\/VfWoNC-NMII?si=kIsVi6btyD5sTLm4 2.Bicycle Crunch\u0e02\u0e49\u0e32\u0e07\u0e25\u0e3020 https:\/\/youtu.be\/cbKIDZ_XyjY?si=nRdNvvNWHHTF-T1u 3.Mountain Climbers 60\u0e27\u0e34=3\u0e40\u0e0b\u0e47\u0e15 https:\/\/youtu.be\/kLh-uczlPLg?si=j7jkW-vmIYI-hW37","_links":{"self":[{"href":"https:\/\/www.musclestationth.com\/en\/wp-json\/wp\/v2\/pages\/9962","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.musclestationth.com\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.musclestationth.com\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.musclestationth.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.musclestationth.com\/en\/wp-json\/wp\/v2\/comments?post=9962"}],"version-history":[{"count":4,"href":"https:\/\/www.musclestationth.com\/en\/wp-json\/wp\/v2\/pages\/9962\/revisions"}],"predecessor-version":[{"id":9967,"href":"https:\/\/www.musclestationth.com\/en\/wp-json\/wp\/v2\/pages\/9962\/revisions\/9967"}],"wp:attachment":[{"href":"https:\/\/www.musclestationth.com\/en\/wp-json\/wp\/v2\/media?parent=9962"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}