{"id":9993,"date":"2024-10-20T15:46:20","date_gmt":"2024-10-20T15:46:20","guid":{"rendered":"https:\/\/www.musclestationth.com\/?page_id=9993"},"modified":"2024-10-20T15:47:01","modified_gmt":"2024-10-20T15:47:01","slug":"back-day","status":"publish","type":"page","link":"https:\/\/www.musclestationth.com\/en\/back-day\/","title":{"rendered":"Back Day"},"content":{"rendered":"<div data-elementor-type=\"wp-page\" data-elementor-id=\"9993\" class=\"elementor elementor-9993\">\n\t\t\t\t<div class=\"elementor-element elementor-element-14b94b4 e-flex e-con-boxed e-con e-parent\" data-id=\"14b94b4\" 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-42037fb elementor-widget elementor-widget-heading\" data-id=\"42037fb\" 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\">***5.\u0e2b\u0e25\u0e31\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-aca8925 e-flex e-con-boxed e-con e-parent\" data-id=\"aca8925\" 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-64cce21 elementor-widget elementor-widget-heading\" data-id=\"64cce21\" 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<\/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-bb83ed4 e-flex e-con-boxed e-con e-parent\" data-id=\"bb83ed4\" 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-c8982c1 e-con-full e-flex e-con e-child\" data-id=\"c8982c1\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e1e5a52 elementor-widget elementor-widget-text-editor\" data-id=\"e1e5a52\" 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.Bird dog \u0e0b\u0e49\u0e32\u0e2210 \u0e02\u0e27\u0e3210 \u0e17\u0e31\u0e49\u0e07\u0e2b\u0e21\u0e143\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-04f1c25 e-con-full e-flex e-con e-child\" data-id=\"04f1c25\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-927392e elementor-widget elementor-widget-video\" data-id=\"927392e\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/-LRjkbEy-qU&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-c4f70ce e-flex e-con-boxed e-con e-parent\" data-id=\"c4f70ce\" 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-37d073a e-con-full e-flex e-con e-child\" data-id=\"37d073a\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1a0977d elementor-widget elementor-widget-text-editor\" data-id=\"1a0977d\" 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.super man<\/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-691b228 e-con-full e-flex e-con e-child\" data-id=\"691b228\" data-element_type=\"container\" data-e-type=\"container\">\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-874dfc9 e-flex e-con-boxed e-con e-parent\" data-id=\"874dfc9\" 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-d27541e elementor-widget elementor-widget-heading\" data-id=\"d27541e\" 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\">**\u0e2b\u0e25\u0e31\u0e07<\/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-d79df68 e-flex e-con-boxed e-con e-parent\" data-id=\"d79df68\" 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-328a9d4 e-con-full e-flex e-con e-child\" data-id=\"328a9d4\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-756a052 elementor-widget elementor-widget-text-editor\" data-id=\"756a052\" 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.Pull up scapula<\/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-172fbaa e-con-full e-flex e-con e-child\" data-id=\"172fbaa\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f7a44d2 elementor-widget elementor-widget-video\" data-id=\"f7a44d2\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/VpeeqGkiDUU&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-3acde83 e-flex e-con-boxed e-con e-parent\" data-id=\"3acde83\" 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-d627d27 e-con-full e-flex e-con e-child\" data-id=\"d627d27\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-507c0f7 elementor-widget elementor-widget-text-editor\" data-id=\"507c0f7\" 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.Inverted Row<\/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-3466e3f e-con-full e-flex e-con e-child\" data-id=\"3466e3f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2312529 elementor-widget elementor-widget-video\" data-id=\"2312529\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=KOaCM1HMwU0&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-2a74403 e-flex e-con-boxed e-con e-parent\" data-id=\"2a74403\" 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-ea5b09a e-con-full e-flex e-con e-child\" data-id=\"ea5b09a\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b67ff8e elementor-widget elementor-widget-text-editor\" data-id=\"b67ff8e\" 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.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-f57c3d5 e-con-full e-flex e-con e-child\" data-id=\"f57c3d5\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7acf107 elementor-widget elementor-widget-video\" data-id=\"7acf107\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/CSkSflHdC3A?si=iE4b0iO76qERhH78&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-1e8556e e-flex e-con-boxed e-con e-parent\" data-id=\"1e8556e\" 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-ff068be e-con-full e-flex e-con e-child\" data-id=\"ff068be\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-cba2685 elementor-widget elementor-widget-text-editor\" data-id=\"cba2685\" 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.Dumbbell Rear-Delt Fly Exercise<\/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-c81c79f e-con-full e-flex e-con e-child\" data-id=\"c81c79f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-79624af elementor-widget elementor-widget-video\" data-id=\"79624af\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=3gJXpfwg_go&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-0392629 e-flex e-con-boxed e-con e-parent\" data-id=\"0392629\" 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-e861c1b e-con-full e-flex e-con e-child\" data-id=\"e861c1b\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a109209 elementor-widget elementor-widget-text-editor\" data-id=\"a109209\" 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.Pendlay Row<\/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-97fe51b e-con-full e-flex e-con e-child\" data-id=\"97fe51b\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-fb055f9 elementor-widget elementor-widget-video\" data-id=\"fb055f9\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=Wv7f0uIKh8o&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>***5.\u0e2b\u0e25\u0e31\u0e07 warm up 1.Bird dog \u0e0b\u0e49\u0e32\u0e2210 \u0e02\u0e27\u0e3210 \u0e17\u0e31\u0e49\u0e07\u0e2b\u0e21\u0e143\u0e40\u0e0b\u0e47\u0e15 https:\/\/youtu.be\/-LRjkbEy-qU 2.super man **\u0e2b\u0e25\u0e31\u0e07 1.Pull up scapula https:\/\/youtu.be\/VpeeqGkiDUU 2.Inverted Row https:\/\/www.youtube.com\/watch?v=KOaCM1HMwU0 3.Dumbbell Pullover https:\/\/youtu.be\/CSkSflHdC3A?si=iE4b0iO76qERhH78 4.Dumbbell Rear-Delt Fly Exercise https:\/\/www.youtube.com\/watch?v=3gJXpfwg_go 5.Pendlay Row https:\/\/www.youtube.com\/watch?v=Wv7f0uIKh8o<\/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 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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-9993","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":"***5.\u0e2b\u0e25\u0e31\u0e07 warm up 1.Bird dog \u0e0b\u0e49\u0e32\u0e2210 \u0e02\u0e27\u0e3210 \u0e17\u0e31\u0e49\u0e07\u0e2b\u0e21\u0e143\u0e40\u0e0b\u0e47\u0e15 https:\/\/youtu.be\/-LRjkbEy-qU 2.super man **\u0e2b\u0e25\u0e31\u0e07 1.Pull up scapula https:\/\/youtu.be\/VpeeqGkiDUU 2.Inverted Row https:\/\/www.youtube.com\/watch?v=KOaCM1HMwU0 3.Dumbbell Pullover https:\/\/youtu.be\/CSkSflHdC3A?si=iE4b0iO76qERhH78 4.Dumbbell Rear-Delt Fly Exercise https:\/\/www.youtube.com\/watch?v=3gJXpfwg_go 5.Pendlay Row https:\/\/www.youtube.com\/watch?v=Wv7f0uIKh8o","_links":{"self":[{"href":"https:\/\/www.musclestationth.com\/en\/wp-json\/wp\/v2\/pages\/9993","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=9993"}],"version-history":[{"count":4,"href":"https:\/\/www.musclestationth.com\/en\/wp-json\/wp\/v2\/pages\/9993\/revisions"}],"predecessor-version":[{"id":10000,"href":"https:\/\/www.musclestationth.com\/en\/wp-json\/wp\/v2\/pages\/9993\/revisions\/10000"}],"wp:attachment":[{"href":"https:\/\/www.musclestationth.com\/en\/wp-json\/wp\/v2\/media?parent=9993"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}