{"id":1195,"date":"2017-09-26T13:30:13","date_gmt":"2017-09-26T13:30:13","guid":{"rendered":"http:\/\/messnerfitness.com\/?p=1195"},"modified":"2017-09-26T13:30:13","modified_gmt":"2017-09-26T13:30:13","slug":"friday-back-workout","status":"publish","type":"post","link":"https:\/\/messnerfitness.com\/index.php\/2017\/09\/26\/friday-back-workout\/","title":{"rendered":"Friday back workout"},"content":{"rendered":"<p>One arm barbell bench row.  Worked up by 8&#8217;s to a top set of 8 reps.<\/p>\n<p>Superset<br \/>\n1. Close grip pull down &#8211; 3 sets 8 reps<br \/>\n2. Straight arm pull down &#8211; 3 sets 10 reps<\/p>\n<p>Superset<br \/>\n1. Machine Row &#8211; 3 sets 10 reps<br \/>\n2. Lying prone rope row &#8211; 3 sets 10 reps<\/p>\n<p>Superset<br \/>\n1. Incline shrug raise &#8211; 3 sets 10 reps.<br \/>\n2. Dumbbell shrug &#8211; 3 sets 10 reps.<\/p>\n<p>Reverse hyper &#8211; 3 sets 10 reps<\/p>\n","protected":false},"excerpt":{"rendered":"<p>One arm barbell bench row. Worked up by 8&#8217;s to a top set of 8 reps. Superset 1. Close grip pull down &#8211; 3 sets 8 reps 2. Straight arm pull down &#8211; 3 sets 10 reps Superset 1. Machine Row &#8211; 3 sets 10 reps 2. Lying prone rope row &#8211; 3 sets 10 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1195","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/messnerfitness.com\/index.php\/wp-json\/wp\/v2\/posts\/1195","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/messnerfitness.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/messnerfitness.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/messnerfitness.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/messnerfitness.com\/index.php\/wp-json\/wp\/v2\/comments?post=1195"}],"version-history":[{"count":1,"href":"https:\/\/messnerfitness.com\/index.php\/wp-json\/wp\/v2\/posts\/1195\/revisions"}],"predecessor-version":[{"id":1196,"href":"https:\/\/messnerfitness.com\/index.php\/wp-json\/wp\/v2\/posts\/1195\/revisions\/1196"}],"wp:attachment":[{"href":"https:\/\/messnerfitness.com\/index.php\/wp-json\/wp\/v2\/media?parent=1195"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/messnerfitness.com\/index.php\/wp-json\/wp\/v2\/categories?post=1195"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/messnerfitness.com\/index.php\/wp-json\/wp\/v2\/tags?post=1195"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}