{"id":902,"date":"2014-03-03T10:06:02","date_gmt":"2014-03-03T17:06:02","guid":{"rendered":"http:\/\/thebellyfitclub.com\/wordpress\/?p=902"},"modified":"2014-03-19T09:30:48","modified_gmt":"2014-03-19T15:30:48","slug":"get-ripped","status":"publish","type":"post","link":"http:\/\/thebellyfitclub.com\/wordpress\/get-ripped\/","title":{"rendered":"Get Ripped!"},"content":{"rendered":"

FOR THE MEN<\/h1>\n

\"bicepryan-D\"<\/a><\/h1>\n

Day One<\/h1>\n

Chest\/Back<\/strong><\/p>\n

 (4 sets of 8 reps)<\/p>\n

Dumbbell Bench Press<\/p>\n

-superset with-<\/p>\n

Bent-Over Rows<\/p>\n

 <\/p>\n

(4 sets of 8 reps)<\/p>\n

Incline Bench Press<\/p>\n

-superset with-<\/p>\n

Reverse Fly<\/p>\n

 <\/p>\n

Day Two<\/h1>\n

Quads and Hamstrings<\/strong><\/p>\n

(3 sets of 10 reps)
\nSquats
\n-superset with-
\nDeadlifts
\nLeg Extension<\/p>\n

(3 sets of 10 reps)
\nStanding Calf Raise
\n-superset with-
\nSeated Calf Raise<\/p>\n

Day Three<\/h1>\n

Biceps\/Triceps<\/strong><\/p>\n

(3 set of 10 reps)
\nBiceps Curl
\n-superset with-
\nOverhead Triceps Extension<\/p>\n

(3 sets of 10 reps)
\nIso Curl
\n-superset with-
\nBench Triceps Dip<\/p>\n

Day Four<\/h1>\n

Shoulders\/Back<\/strong><\/p>\n

(3 sets of 10 reps)
\nOverhead Shoulder Press
\n-superset with-
\nLat Pull down
\nAlt. Shoulder Press<\/p>\n

(3 sets of 10 reps)
\nPull Ups
\nShoulder Circles (front to side)
\n-superset with-
\nStraight-Arm Pull downs<\/p>\n

 <\/p>\n

~Ryan Belliston<\/p>\n

NASM CPT<\/p>\n

The Results! <\/h1>\n

\"DrKarlBrownBandAtestimonial\"<\/a><\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

FOR THE MEN Day One Chest\/Back  (4 sets of 8 reps) Dumbbell Bench Press -superset with- Bent-Over Rows   (4 sets of 8 reps) Incline Bench Press -superset […]<\/p>\n","protected":false},"author":2,"featured_media":262,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"image","meta":[],"categories":[12,43,47],"tags":[],"_links":{"self":[{"href":"http:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/posts\/902"}],"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=902"}],"version-history":[{"count":0,"href":"http:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/posts\/902\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/media\/262"}],"wp:attachment":[{"href":"http:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/media?parent=902"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/categories?post=902"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/tags?post=902"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}