{"id":5418,"date":"2022-09-30T21:20:22","date_gmt":"2022-09-30T14:20:22","guid":{"rendered":"http:\/\/mlifeshop.com\/?page_id=5418"},"modified":"2026-03-28T14:13:10","modified_gmt":"2026-03-28T07:13:10","slug":"4-%e0%b8%97%e0%b9%88%e0%b8%b2%e0%b8%ab%e0%b9%89%e0%b8%b2%e0%b8%a1%e0%b8%9e%e0%b8%a5%e0%b8%b2%e0%b8%94%e0%b9%83%e0%b8%99%e0%b8%81%e0%b8%b2%e0%b8%a3%e0%b8%9d%e0%b8%b6%e0%b8%81%e0%b8%94%e0%b9%89%e0%b8%a7","status":"publish","type":"page","link":"https:\/\/mlifeshop.com\/en\/4-%e0%b8%97%e0%b9%88%e0%b8%b2%e0%b8%ab%e0%b9%89%e0%b8%b2%e0%b8%a1%e0%b8%9e%e0%b8%a5%e0%b8%b2%e0%b8%94%e0%b9%83%e0%b8%99%e0%b8%81%e0%b8%b2%e0%b8%a3%e0%b8%9d%e0%b8%b6%e0%b8%81%e0%b8%94%e0%b9%89%e0%b8%a7\/","title":{"rendered":"4 \u0e17\u0e48\u0e32\u0e2b\u0e49\u0e32\u0e21\u0e1e\u0e25\u0e32\u0e14\u0e43\u0e19\u0e01\u0e32\u0e23\u0e1d\u0e36\u0e01\u0e14\u0e49\u0e27\u0e22\u0e14\u0e31\u0e21\u0e40\u0e1a\u0e25"},"content":{"rendered":"<figure class=\"wp-block-gallery columns-1 is-cropped\"><ul class=\"blocks-gallery-grid\"><li class=\"blocks-gallery-item\"><figure><img loading=\"lazy\" width=\"1024\" height=\"878\" src=\"https:\/\/mlifeshop.com\/wp-content\/uploads\/2022\/09\/186506339_334944297962624_1809787747322326203_n-1024x878.jpg\" alt=\"\" data-id=\"5419\" data-full-url=\"https:\/\/mlifeshop.com\/wp-content\/uploads\/2022\/09\/186506339_334944297962624_1809787747322326203_n.jpg\" data-link=\"https:\/\/mlifeshop.com\/?attachment_id=5419\" class=\"wp-image-5419\" srcset=\"https:\/\/mlifeshop.com\/wp-content\/uploads\/2022\/09\/186506339_334944297962624_1809787747322326203_n-1024x878.jpg 1024w, https:\/\/mlifeshop.com\/wp-content\/uploads\/2022\/09\/186506339_334944297962624_1809787747322326203_n-300x257.jpg 300w, https:\/\/mlifeshop.com\/wp-content\/uploads\/2022\/09\/186506339_334944297962624_1809787747322326203_n-14x12.jpg 14w, https:\/\/mlifeshop.com\/wp-content\/uploads\/2022\/09\/186506339_334944297962624_1809787747322326203_n-600x514.jpg 600w, https:\/\/mlifeshop.com\/wp-content\/uploads\/2022\/09\/186506339_334944297962624_1809787747322326203_n.jpg 1400w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/li><\/ul><\/figure>\n\n\n\n<ol><li>ALT. Bench Press<br>\u0e19\u0e2d\u0e19\u0e2b\u0e07\u0e32\u0e22\u0e2b\u0e19\u0e49\u0e32\u0e1a\u0e19\u0e21\u0e49\u0e32\u0e19\u0e31\u0e48\u0e07 \u0e08\u0e32\u0e01\u0e19\u0e31\u0e49\u0e19\u0e40\u0e23\u0e34\u0e48\u0e21\u0e2d\u0e2d\u0e01\u0e41\u0e23\u0e07\u0e40\u0e01\u0e23\u0e47\u0e07\u0e01\u0e25\u0e49\u0e32\u0e21\u0e40\u0e19\u0e37\u0e49\u0e2d\u0e2b\u0e19\u0e49\u0e32\u0e2d\u0e01\u0e40\u0e1e\u0e37\u0e48\u0e2d\u0e22\u0e01\u0e14\u0e31\u0e21\u0e40\u0e1a\u0e25\u0e02\u0e36\u0e49\u0e19 &#8211; \u0e25\u0e07 \u0e2a\u0e25\u0e31\u0e1a\u0e01\u0e31\u0e19\u0e17\u0e35\u0e25\u0e48\u0e30\u0e02\u0e49\u0e32\u0e07<\/li><\/ol>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"1024\" height=\"878\" src=\"https:\/\/mlifeshop.com\/wp-content\/uploads\/2022\/09\/186452349_334944291295958_5403504980404632419_n-1024x878.jpg\" alt=\"\" class=\"wp-image-5420\" srcset=\"https:\/\/mlifeshop.com\/wp-content\/uploads\/2022\/09\/186452349_334944291295958_5403504980404632419_n-1024x878.jpg 1024w, https:\/\/mlifeshop.com\/wp-content\/uploads\/2022\/09\/186452349_334944291295958_5403504980404632419_n-300x257.jpg 300w, https:\/\/mlifeshop.com\/wp-content\/uploads\/2022\/09\/186452349_334944291295958_5403504980404632419_n-14x12.jpg 14w, https:\/\/mlifeshop.com\/wp-content\/uploads\/2022\/09\/186452349_334944291295958_5403504980404632419_n-600x514.jpg 600w, https:\/\/mlifeshop.com\/wp-content\/uploads\/2022\/09\/186452349_334944291295958_5403504980404632419_n.jpg 1400w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>2. ALT. Shoulder Press<\/p>\n\n\n\n<p>\u0e19\u0e31\u0e48\u0e07\u0e2b\u0e25\u0e31\u0e07\u0e15\u0e23\u0e07\u0e1a\u0e19\u0e21\u0e49\u0e32\u0e19\u0e31\u0e48\u0e07 \u0e08\u0e32\u0e01\u0e19\u0e31\u0e49\u0e19\u0e40\u0e23\u0e34\u0e48\u0e21\u0e2d\u0e2d\u0e01\u0e41\u0e23\u0e07\u0e40\u0e01\u0e23\u0e47\u0e07\u0e01\u0e25\u0e49\u0e32\u0e21\u0e40\u0e19\u0e37\u0e49\u0e2d\u0e44\u0e2b\u0e25\u0e48\u0e40\u0e1e\u0e37\u0e48\u0e2d\u0e22\u0e01\u0e14\u0e31\u0e21\u0e40\u0e1a\u0e25\u0e02\u0e36\u0e49\u0e19 &#8211; \u0e25\u0e07 \u0e2a\u0e25\u0e31\u0e1a\u0e01\u0e31\u0e19\u0e17\u0e35\u0e25\u0e48\u0e30\u0e02\u0e49\u0e32\u0e07<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"1024\" height=\"878\" src=\"https:\/\/mlifeshop.com\/wp-content\/uploads\/2022\/09\/187420585_334944307962623_8425216817569267576_n-1024x878.jpg\" alt=\"\" class=\"wp-image-5421\" srcset=\"https:\/\/mlifeshop.com\/wp-content\/uploads\/2022\/09\/187420585_334944307962623_8425216817569267576_n-1024x878.jpg 1024w, https:\/\/mlifeshop.com\/wp-content\/uploads\/2022\/09\/187420585_334944307962623_8425216817569267576_n-300x257.jpg 300w, https:\/\/mlifeshop.com\/wp-content\/uploads\/2022\/09\/187420585_334944307962623_8425216817569267576_n-14x12.jpg 14w, https:\/\/mlifeshop.com\/wp-content\/uploads\/2022\/09\/187420585_334944307962623_8425216817569267576_n-600x514.jpg 600w, https:\/\/mlifeshop.com\/wp-content\/uploads\/2022\/09\/187420585_334944307962623_8425216817569267576_n.jpg 1400w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>3. ALT. Row<\/p>\n\n\n\n<p>\u0e22\u0e37\u0e19\u0e42\u0e19\u0e49\u0e21\u0e15\u0e31\u0e27\u0e44\u0e1b\u0e14\u0e49\u0e32\u0e19\u0e2b\u0e19\u0e49\u0e32\u0e40\u0e25\u0e47\u0e01\u0e19\u0e49\u0e2d\u0e22 \u0e08\u0e32\u0e01\u0e19\u0e31\u0e49\u0e19\u0e40\u0e23\u0e34\u0e48\u0e21\u0e2d\u0e2d\u0e01\u0e41\u0e23\u0e07\u0e40\u0e01\u0e23\u0e47\u0e07\u0e01\u0e25\u0e49\u0e32\u0e21\u0e40\u0e19\u0e37\u0e49\u0e2d\u0e2b\u0e25\u0e31\u0e07\u0e40\u0e1e\u0e37\u0e48\u0e2d\u0e22\u0e01\u0e14\u0e31\u0e21\u0e40\u0e1a\u0e25\u0e40\u0e02\u0e49\u0e32\u0e2b\u0e32\u0e15\u0e31\u0e27 \u0e2a\u0e25\u0e31\u0e1a\u0e01\u0e31\u0e19\u0e17\u0e35\u0e25\u0e48\u0e30\u0e02\u0e49\u0e32\u0e07<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"1024\" height=\"878\" src=\"https:\/\/mlifeshop.com\/wp-content\/uploads\/2022\/09\/186470874_334944371295950_7503424152649952276_n-1024x878.jpg\" alt=\"\" class=\"wp-image-5422\" srcset=\"https:\/\/mlifeshop.com\/wp-content\/uploads\/2022\/09\/186470874_334944371295950_7503424152649952276_n-1024x878.jpg 1024w, https:\/\/mlifeshop.com\/wp-content\/uploads\/2022\/09\/186470874_334944371295950_7503424152649952276_n-300x257.jpg 300w, https:\/\/mlifeshop.com\/wp-content\/uploads\/2022\/09\/186470874_334944371295950_7503424152649952276_n-14x12.jpg 14w, https:\/\/mlifeshop.com\/wp-content\/uploads\/2022\/09\/186470874_334944371295950_7503424152649952276_n-600x514.jpg 600w, https:\/\/mlifeshop.com\/wp-content\/uploads\/2022\/09\/186470874_334944371295950_7503424152649952276_n.jpg 1400w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>4. Upright Row<\/p>\n\n\n\n<p>\u0e22\u0e37\u0e19\u0e15\u0e31\u0e27\u0e15\u0e23\u0e07\u0e41\u0e22\u0e01\u0e02\u0e32\u0e40\u0e17\u0e48\u0e32\u0e0a\u0e48\u0e27\u0e07\u0e44\u0e2b\u0e25\u0e48 \u0e08\u0e32\u0e01\u0e19\u0e31\u0e49\u0e19\u0e40\u0e23\u0e34\u0e48\u0e21\u0e2d\u0e2d\u0e01\u0e41\u0e23\u0e07\u0e40\u0e01\u0e23\u0e47\u0e07\u0e01\u0e25\u0e49\u0e32\u0e21\u0e40\u0e19\u0e37\u0e49\u0e2d\u0e44\u0e2b\u0e25\u0e48\u0e40\u0e1e\u0e37\u0e48\u0e2d\u0e22\u0e01\u0e14\u0e31\u0e21\u0e40\u0e1a\u0e25\u0e02\u0e49\u0e36\u0e19\u0e14\u0e36\u0e07\u0e28\u0e2d\u0e01\u0e02\u0e36\u0e49\u0e19\u0e40\u0e1b\u0e47\u0e19\u0e15\u0e31\u0e27 V<\/p>","protected":false},"excerpt":{"rendered":"<p>ALT. Bench Press\u0e19\u0e2d\u0e19\u0e2b\u0e07\u0e32\u0e22\u0e2b\u0e19\u0e49\u0e32\u0e1a\u0e19\u0e21\u0e49\u0e32\u0e19\u0e31\u0e48\u0e07 \u0e08\u0e32\u0e01\u0e19\u0e31\u0e49\u0e19\u0e40\u0e23\u0e34\u0e48\u0e21\u0e2d\u0e2d\u0e01\u0e41\u0e23\u0e07\u0e40\u0e01\u0e23\u0e47\u0e07\u0e01\u0e25\u0e49\u0e32\u0e21\u0e40\u0e19\u0e37\u0e49\u0e2d\u0e2b\u0e19\u0e49\u0e32\u0e2d\u0e01\u0e40\u0e1e\u0e37\u0e48\u0e2d\u0e22\u0e01\u0e14\u0e31\u0e21\u0e40\u0e1a\u0e25\u0e02\u0e36\u0e49\u0e19 &#8211; \u0e25\u0e07 \u0e2a\u0e25\u0e31\u0e1a\u0e01\u0e31\u0e19\u0e17\u0e35\u0e25\u0e48\u0e30\u0e02\u0e49\u0e32\u0e07 2. ALT. Shoulder Press \u0e19\u0e31\u0e48\u0e07\u0e2b\u0e25\u0e31\u0e07\u0e15\u0e23\u0e07\u0e1a\u0e19\u0e21\u0e49\u0e32\u0e19\u0e31\u0e48\u0e07 \u0e08\u0e32\u0e01\u0e19\u0e31\u0e49\u0e19\u0e40\u0e23\u0e34\u0e48\u0e21\u0e2d\u0e2d\u0e01\u0e41\u0e23\u0e07\u0e40\u0e01\u0e23\u0e47\u0e07\u0e01\u0e25\u0e49\u0e32\u0e21\u0e40\u0e19\u0e37\u0e49\u0e2d\u0e44\u0e2b\u0e25\u0e48\u0e40\u0e1e\u0e37\u0e48\u0e2d\u0e22\u0e01\u0e14\u0e31\u0e21\u0e40\u0e1a\u0e25\u0e02\u0e36\u0e49\u0e19 &#8211; \u0e25\u0e07 \u0e2a\u0e25\u0e31\u0e1a\u0e01\u0e31\u0e19\u0e17\u0e35\u0e25\u0e48\u0e30\u0e02\u0e49\u0e32\u0e07 3. ALT. Row \u0e22\u0e37\u0e19\u0e42\u0e19\u0e49\u0e21\u0e15\u0e31\u0e27\u0e44\u0e1b\u0e14\u0e49\u0e32\u0e19\u0e2b\u0e19\u0e49\u0e32\u0e40\u0e25\u0e47\u0e01\u0e19\u0e49\u0e2d\u0e22 \u0e08\u0e32\u0e01\u0e19\u0e31\u0e49\u0e19\u0e40\u0e23\u0e34\u0e48\u0e21\u0e2d\u0e2d\u0e01\u0e41\u0e23\u0e07\u0e40\u0e01\u0e23\u0e47\u0e07\u0e01\u0e25\u0e49\u0e32\u0e21\u0e40\u0e19\u0e37\u0e49\u0e2d\u0e2b\u0e25\u0e31\u0e07\u0e40\u0e1e\u0e37\u0e48\u0e2d\u0e22\u0e01\u0e14\u0e31\u0e21\u0e40\u0e1a\u0e25\u0e40\u0e02\u0e49\u0e32\u0e2b\u0e32\u0e15\u0e31\u0e27 \u0e2a\u0e25\u0e31\u0e1a\u0e01\u0e31\u0e19\u0e17\u0e35\u0e25\u0e48\u0e30\u0e02\u0e49\u0e32\u0e07 4. Upright Row \u0e22\u0e37\u0e19\u0e15\u0e31\u0e27\u0e15\u0e23\u0e07\u0e41\u0e22\u0e01\u0e02\u0e32\u0e40\u0e17\u0e48\u0e32\u0e0a\u0e48\u0e27\u0e07\u0e44\u0e2b\u0e25\u0e48 \u0e08\u0e32\u0e01\u0e19\u0e31\u0e49\u0e19\u0e40\u0e23\u0e34\u0e48\u0e21\u0e2d\u0e2d\u0e01\u0e41\u0e23\u0e07\u0e40\u0e01\u0e23\u0e47\u0e07\u0e01\u0e25\u0e49\u0e32\u0e21\u0e40\u0e19\u0e37\u0e49\u0e2d\u0e44\u0e2b\u0e25\u0e48\u0e40\u0e1e\u0e37\u0e48\u0e2d\u0e22\u0e01\u0e14\u0e31\u0e21\u0e40\u0e1a\u0e25\u0e02\u0e49\u0e36\u0e19\u0e14\u0e36\u0e07\u0e28\u0e2d\u0e01\u0e02\u0e36\u0e49\u0e19\u0e40\u0e1b\u0e47\u0e19\u0e15\u0e31\u0e27 V<\/p>","protected":false},"author":3,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"spay_email":""},"_links":{"self":[{"href":"https:\/\/mlifeshop.com\/en\/wp-json\/wp\/v2\/pages\/5418"}],"collection":[{"href":"https:\/\/mlifeshop.com\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/mlifeshop.com\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/mlifeshop.com\/en\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/mlifeshop.com\/en\/wp-json\/wp\/v2\/comments?post=5418"}],"version-history":[{"count":2,"href":"https:\/\/mlifeshop.com\/en\/wp-json\/wp\/v2\/pages\/5418\/revisions"}],"predecessor-version":[{"id":5543,"href":"https:\/\/mlifeshop.com\/en\/wp-json\/wp\/v2\/pages\/5418\/revisions\/5543"}],"wp:attachment":[{"href":"https:\/\/mlifeshop.com\/en\/wp-json\/wp\/v2\/media?parent=5418"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}