{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/645fd4ac4b8fae0011d8abf2/654bf654fb9dbf0012ddb138?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"128 - Träningsupplägg för nybörjare - Push, pull, legs","description":"<p><strong>Push</strong></p><p>Bröstpress</p><p>Flyes</p><p>Militärpress</p><p>Sidolyft</p><p>Triceps Extension </p><p>Overhead Triceps Extension</p><p><br></p><p><strong>Pull</strong></p><p>Stångrodd</p><p>Chins/Latsdrag</p><p>Facepulls</p><p>Sittande Rodd</p><p>Bicepscurl</p><p>Hammercurls</p><p><br></p><p><strong>Legs</strong></p><p>Frontböj</p><p>Raka Marklyft</p><p>Höftlyft</p><p>Vadpress</p><p>Abduktor</p><p>Adductor</p><p><br></p><p><strong>Bål</strong></p><p>Fällkniv</p><p>Russian twist</p><p>Crunch</p><p>Woodchopper</p><p><br></p><p><br></p>","author_name":"Sebastian Elmersson & Henrik Berglund"}