{"id":40,"date":"2013-08-28T18:33:00","date_gmt":"2013-08-28T18:33:00","guid":{"rendered":"http:\/\/thebellyfitclub.com\/wordpress\/?p=40"},"modified":"2013-12-19T17:06:23","modified_gmt":"2013-12-19T17:06:23","slug":"for-the-ladies-and-the-gents","status":"publish","type":"post","link":"http:\/\/thebellyfitclub.com\/wordpress\/for-the-ladies-and-the-gents\/","title":{"rendered":"For the ladies and the gents! :)"},"content":{"rendered":"
If\u00a0you’re\u00a0limited on time yet want great results….<\/span><\/span><\/div>\n

<\/u><\/span><\/div>\n
Get Lean with Supersets<\/u><\/span><\/div>\n
<\/div>\n
<\/a><\/div>\n
Day One<\/span><\/div>\n
<\/div>\n
\nChest\/Back<\/strong><\/u>\u00a0<\/div>\n
<\/div>\n
(4 sets of 8 reps)<\/div>\n
Dumbbell Bench Press<\/div>\n
-superset with-<\/span><\/div>\n
Bent-Over Rows<\/div>\n
<\/div>\n
(4 sets of 8 reps)<\/div>\n
Incline Bench Press<\/div>\n
-superset with-<\/span><\/div>\n
Reverse Fly<\/div>\n
<\/div>\n
Day Two<\/span><\/div>\n
\nQuads and Hamstrings<\/u><\/strong><\/p>\n

(3 sets of 10 reps)
Squats
-superset with-<\/span>
Deadlifts
Leg Extension<\/p>\n

(3 sets of 10 reps)
Standing Calf Raise
–superset with-<\/span>
Seated Calf Raise<\/p>\n

Day Three<\/span>
Biceps\/Triceps<\/u><\/strong><\/p>\n

(3 set of 10 reps)
Biceps Curl
-superset with-<\/span>
Overhead Triceps Extension<\/p>\n

(3 sets of 10 reps)
Iso Curl
–superset with-<\/span>
Bench Triceps Dip<\/p>\n

Day Four<\/span>
Shoulders\/Back<\/u><\/strong><\/p>\n

(3 sets of 10 reps)
Overhead Shoulder Press
-superset with-<\/span>
Lat Pull down
Alt. Shoulder Press<\/p>\n

(3 sets of 10 reps)
Pull Ups
Shoulder Circles (front to side)
-superset with-<\/span>
Straight-Arm Pulldowns<\/p>\n

To see this workout in it’s entirety, with pictures and exercise descriptions, go to www.thebellyfitclub.com<\/p><\/div>\n","protected":false},"excerpt":{"rendered":"

If\u00a0you’re\u00a0limited on time yet want great results…. Get Lean with Supersets Day One Chest\/Back\u00a0 (4 sets of 8 reps) Dumbbell Bench Press -superset with- Bent-Over Rows (4 sets […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"image","meta":[],"categories":[21],"tags":[],"_links":{"self":[{"href":"http:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/posts\/40"}],"collection":[{"href":"http:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"http:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/comments?post=40"}],"version-history":[{"count":0,"href":"http:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/posts\/40\/revisions"}],"wp:attachment":[{"href":"http:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/media?parent=40"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/categories?post=40"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/tags?post=40"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}