.arms-workout {
  font-family: 'Arial', sans-serif;
  max-width: 1000px;
  margin: 40px auto;
  padding: 30px;
  background-color: #ffffff;
  color: #333;
  line-height: 1.7;
  border-radius: 14px;
  box-shadow: 0 6px 20px rgba(0, 0, 0, 0.1);
}

.workout-title {
  font-size: 2.1em;
  font-weight: bold;
  text-align: center;
  color: #d32f2f;
  margin: 0 0 15px 0;
  text-transform: uppercase;
  letter-spacing: 1px;
}

.intro {
  font-size: 1.1em;
  text-align: center;
  color: #555;
  margin: 0 0 25px 0;
  font-style: italic;
}

.exercise-table {
  width: 100%;
  border-collapse: collapse;
  margin: 30px 0;
  font-size: 1.05em;
}

.exercise-table th {
  background-color: #d32f2f;
  color: white;
  text-align: left;
  padding: 14px;
  font-weight: bold;
}

.exercise-table td {
  padding: 12px;
  border-bottom: 1px solid #eee;
}

.exercise-table tr:nth-child(even) {
  background-color: #fdf2f2;
}

.exercise-table tr.superset td {
  background-color: #f0f7ff;
  border-left: 4px solid #2196f3;
}

.exercise-table tr.superset em {
  color: #2196f3;
  font-size: 0.9em;
}

.tips-section {
  margin: 40px 0;
}

.tips-section h2 {
  font-size: 1.6em;
  color: #c62828;
  text-align: center;
  margin: 0 0 25px 0;
  border-bottom: 2px solid #f44336;
  padding-bottom: 8px;
}

.tip {
  margin: 20px 0;
  padding: 16px;
  background-color: #f9f9f9;
  border-radius: 8px;
  border-left: 5px solid #4caf50;
  box-shadow: 0 2px 6px rgba(0, 0, 0, 0.05);
}

.tip h3 {
  margin: 0 0 10px 0;
  font-size: 1.3em;
  color: #2e7d32;
  font-weight: 600;
}

.tip p {
  margin: 0;
  font-size: 1.05em;
  color: #444;
}

/* Адаптивность */
@media (max-width: 600px) {
  .arms-workout {
    padding: 20px;
  }
  .workout-title {
    font-size: 1.8em;
  }
  .intro {
    font-size: 1em;
  }

  .exercise-table,
  .exercise-table tbody,
  .exercise-table th,
  .exercise-table td,
  .exercise-table tr {
    display: block;
  }

  .exercise-table thead {
    display: none;
  }

  .exercise-table td {
    text-align: right;
    padding: 10px;
    position: relative;
    padding-left: 45%;
    border-bottom: none;
  }

  .exercise-table td::before {
    content: attr(data-label);
    position: absolute;
    left: 10px;
    top: 10px;
    width: 40%;
    font-weight: bold;
    color: #d32f2f;
    text-align: left;
  }
}
.showtime-profile {
  font-family: 'Arial', sans-serif;
  max-width: 1000px;
  margin: 40px auto;
  padding: 30px;
  background: #ffffff;
  color: #333;
  line-height: 1.7;
  border-radius: 14px;
  box-shadow: 0 6px 20px rgba(0, 0, 0, 0.1);
}

.profile-title {
  font-size: 2.2em;
  font-weight: bold;
  text-align: center;
  color: #d32f2f;
  margin: 0 0 10px 0;
  text-transform: uppercase;
  letter-spacing: 1.5px;
}

.subtitle {
  font-size: 1.2em;
  text-align: center;
  color: #666;
  margin: 0 0 25px 0;
  font-style: italic;
}

.bio p {
  font-size: 1.1em;
  margin: 15px 0;
  color: #444;
}

.quote, .advice {
  font-style: italic;
  background-color: #f5f5f5;
  border-left: 5px solid #2196f3;
  padding: 20px;
  margin: 25px 0;
  position: relative;
  color: #444;
  border-radius: 0 8px 8px 0;
}

.quote footer {
  font-size: 1em;
  text-align: right;
  margin-top: 10px;
  font-style: normal;
  color: #1a1a1a;
  font-weight: 600;
}

.routine h3 {
  font-size: 1.5em;
  color: #c62828;
  margin: 30px 0 15px 0;
  border-bottom: 2px solid #f44336;
  padding-bottom: 5px;
}

.routine ul {
  font-size: 1.05em;
  color: #444;
  margin: 15px 0;
  padding-left: 20px;
}

.routine li {
  margin: 8px 0;
}

.advice {
  background-color: #e8f5e8;
  border-left-color: #4caf50;
  color: #2e7d32;
  font-weight: 500;
}

.advice p {
  margin: 0;
}

/* Адаптивность */
@media (max-width: 600px) {
  .showtime-profile {
    padding: 20px;
  }
  .profile-title {
    font-size: 1.9em;
  }
  .subtitle {
    font-size: 1.1em;
  }
  .routine ul {
    font-size: 1em;
  }
}
.trxtorcher-workout {
  font-family: 'Arial', sans-serif;
  max-width: 800px;
  margin: 40px auto;
  padding: 30px;
  background-color: #ffffff;
  color: #333;
  line-height: 1.7;
  border-radius: 14px;
  box-shadow: 0 6px 20px rgba(0, 0, 0, 0.1);
}

.workout-title {
  font-size: 2.2em;
  font-weight: bold;
  text-align: center;
  color: #d32f2f;
  margin: 0 0 10px 0;
  text-transform: uppercase;
  letter-spacing: 1.5px;
}

.subtitle {
  font-size: 1.2em;
  text-align: center;
  color: #666;
  margin: 0 0 25px 0;
  font-style: italic;
}

.info-box {
  background-color: #f5f5f5;
  padding: 18px;
  margin: 20px 0;
  border-radius: 8px;
  border-left: 5px solid #2196f3;
}

.info-box h3 {
  margin: 0 0 10px 0;
  font-size: 1.4em;
  color: #0d47a1;
}

.how-to {
  margin: 30px 0 15px 0;
}

.how-to h3 {
  font-size: 1.5em;
  color: #c62828;
  margin: 0 0 10px 0;
  border-bottom: 2px solid #f44336;
  padding-bottom: 5px;
}

.exercise-table {
  width: 100%;
  border-collapse: collapse;
  margin: 20px 0;
  font-size: 1.05em;
}

.exercise-table th {
  background-color: #d32f2f;
  color: white;
  text-align: left;
  padding: 14px;
  font-weight: bold;
}

.exercise-table td {
  padding: 12px;
  border-bottom: 1px solid #eee;
}

.exercise-table tr:nth-child(even) {
  background-color: #fdf2f2;
}

.footnote {
  font-size: 0.95em;
  color: #777;
  margin: 10px 0 20px 0;
  font-style: italic;
}

.tip-box {
  background-color: #fff8e1;
  border-left: 5px solid #ff8f00;
  padding: 16px;
  margin: 30px 0;
  border-radius: 0 8px 8px 0;
}

.tip-box h4 {
  margin: 0 0 10px 0;
  font-size: 1.2em;
  color: #ef6c00;
  font-weight: 600;
}

.tip-box p {
  margin: 0;
  color: #5d4037;
}

/* Адаптивность */
@media (max-width: 600px) {
  .trxtorcher-workout {
    padding: 20px;
  }
  .workout-title {
    font-size: 1.9em;
  }
  .subtitle {
    font-size: 1.1em;
  }
  .exercise-table,
  .exercise-table tbody,
  .exercise-table th,
  .exercise-table td,
  .exercise-table tr {
    display: block;
    width: 100%;
  }
  .exercise-table thead {
    display: none;
  }
  .exercise-table td {
    text-align: right;
    padding: 10px;
    position: relative;
    padding-left: 40%;
  }
  .exercise-table td::before {
    content: attr(data-label);
    position: absolute;
    left: 10px;
    width: 30%;
    font-weight: bold;
    color: #d32f2f;
    text-align: left;
  }
}
 .container {
            max-width: 1000px;
            width: 100%;
            background: rgba(255, 255, 255, 0.97);
            border-radius: 15px;
            box-shadow: 0 10px 30px rgba(0, 0, 0, 0.25);
            overflow: hidden;
            margin: 20px 0;
        }
        
        header {
            background: #2c3e50;
            color: white;
            padding: 25px;
            text-align: center;
            position: relative;
        }
        
        h1 {
            font-size: 2.5rem;
            margin-bottom: 10px;
            color: #fff;
        }
        
        .subtitle {
            font-size: 1.2rem;
            opacity: 0.9;
            margin-bottom: 10px;
        }
        
        .program-info {
            padding: 20px;
            background: #f8f9fa;
            border-bottom: 1px solid #e0e0e0;
            text-align: center;
            font-style: italic;
            color: #555;
        }
        
        .workout-table {
            width: 100%;
            border-collapse: collapse;
        }
        
        .workout-table th {
            background-color: #e74c3c;
            color: white;
            padding: 16px;
            text-align: left;
            font-weight: 600;
        }
        
        .workout-table td {
            padding: 16px;
            border-bottom: 1px solid #e0e0e0;
        }
        
        .workout-table tr:nth-child(even) {
            background-color: #f9f9f9;
        }
        
        .workout-table tr:hover {
            background-color: #f1f8ff;
            transition: background-color 0.3s;
        }
        
        .superset {
            background-color: #e8f4fc !important;
            font-weight: bold;
            color: #2c3e50;
        }
        
        .superset td {
            border-top: 2px solid #3498db;
            border-bottom: 2px solid #3498db;
            font-size: 1.1rem;
            padding: 14px 16px;
        }
        
        .exercise-name {
            font-weight: 600;
            color: #2c3e50;
            display: flex;
            align-items: center;
            gap: 10px;
        }
        
        .exercise-icon {
            color: #e74c3c;
            font-size: 1.2rem;
            width: 24px;
            text-align: center;
        }
        
        .exercise-desc {
            font-size: 0.9rem;
            color: #7f8c8d;
            margin-top: 5px;
            margin-left: 34px;
        }
        
        .sets, .reps {
            text-align: center;
            font-weight: 500;
        }
        
        .reps {
            color: #e74c3c;
        }
        
        .note {
            padding: 20px;
            background-color: #fff8e1;
            border-left: 5px solid #ffc107;
            margin: 20px;
            border-radius: 5px;
            font-size: 0.9rem;
            line-height: 1.6;
        }
        
        .tips {
            padding: 20px;
            background-color: #e8f5e9;
            border-left: 5px solid #4caf50;
            margin: 0 20px 20px;
            border-radius: 5px;
            font-size: 0.9rem;
            line-height: 1.6;
        }
        
        footer {
            text-align: center;
            padding: 20px;
            color: white;
            font-size: 0.9rem;
            opacity: 0.9;
            margin-top: 20px;
        }
        
        @media (max-width: 768px) {
            .workout-table th, 
            .workout-table td {
                padding: 12px;
            }
            
            .workout-table {
                font-size: 0.9rem;
            }
            
            h1 {
                font-size: 2rem;
            }
            
            .workout-table thead {
                display: none;
            }
            
            .workout-table tr {
                display: block;
                margin-bottom: 15px;
                border: 1px solid #e0e0e0;
                border-radius: 8px;
            }
            
            .workout-table td {
                display: flex;
                justify-content: space-between;
                align-items: center;
                padding: 12px;
                border-bottom: 1px solid #e0e0e0;
            }
            
            .workout-table td:last-child {
                border-bottom: none;
            }
            
            .workout-table td::before {
                content: attr(data-label);
                font-weight: bold;
                color: #2c3e50;
                text-transform: uppercase;
                font-size: 0.85rem;
            }
            
            .superset td {
                text-align: center;
                justify-content: center;
            }
            
            .exercise-name {
                flex-direction: column;
                align-items: flex-start;
                gap: 5px;
            }
            
            .exercise-desc {
                margin-left: 0;
            }
        }
        
        @media (max-width: 480px) {
            .container {
                border-radius: 10px;
            }
            
            .workout-table td {
                padding: 10px;
                font-size: 0.85rem;
                flex-direction: column;
                align-items: flex-start;
                gap: 5px;
            }
            
            .workout-table td::before {
                margin-bottom: 5px;
            }
            
            .sets, .reps {
                text-align: left;
            }
        }
.container2 {
            max-width: 1000px;
            margin: 0 auto;
            background: white;
            border-radius: 10px;
            overflow: hidden;
            box-shadow: 0 5px 15px rgba(0, 0, 0, 0.1);
        }
        
        .header2 {
            background: linear-gradient(to right, #6a80d9, #6a80d9);
            color: white;
            padding: 40px 20px;
            text-align: center;
        }
        
        
        
        .subtitle {
            font-size: 1.4rem;
            margin-bottom: 20px;
            opacity: 0.9;
color: white;

        }
        
        .author {
            font-style: italic;
            font-size: 1.1rem;
        }
        
        .magazine-info2 {
            background: #2c3e50;
            color: white;
            padding: 10px;
            text-align: center;
            font-size: 0.9rem;
        }
        
        .content {
            padding: 30px;
        }
        
        .columns {
            display: flex;
            gap: 30px;
            margin-bottom: 30px;
        }
        
        @media (max-width: 768px) {
            .columns {
                flex-direction: column;
            }
        }
        
        .main-content {
            flex: 2;
        }
        
        .sidebar {
            flex: 1;
            background: #f8f9fa;
            padding: 20px;
            border-radius: 8px;
        }
        
        .workout-table {
            width: 100%;
            border-collapse: collapse;
            margin: 20px 0;
        }
        
        .workout-table th {
            background-color: #e74c3c;
            color: white;
            padding: 12px;
            text-align: left;
        }
        
        .workout-table td {
            padding: 12px;
            border-bottom: 1px solid #ddd;
        }
        
        .workout-table tr:nth-child(even) {
            background-color: #f9f9f9;
        }
        
        .diet-info {
            background: #e8f4fc;
            padding: 20px;
            border-radius: 8px;
            margin: 20px 0;
            border-left: 5px solid #3498db;
        }
        
        .diet-info h3 {
            color: #2c3e50;
            margin-bottom: 15px;
        }
        
        .diet-stats {
            display: flex;
            justify-content: space-around;
            flex-wrap: wrap;
            gap: 15px;
        }
        
        .diet-stat {
            text-align: center;
            background: white;
            padding: 15px;
            border-radius: 8px;
            flex: 1;
            min-width: 120px;
            box-shadow: 0 3px 6px rgba(0,0,0,0.1);
        }
        
        .diet-value {
            font-size: 1.5rem;
            font-weight: bold;
            color: #e74c3c;
        }
        
        .diet-label {
            color: #7f8c8d;
            font-size: 0.9rem;
        }
        
        .quote {
            font-style: italic;
            padding: 20px;
            background: #fff8e1;
            border-left: 5px solid #ffc107;
            margin: 20px 0;
            border-radius: 5px;
        }
        
        h2 {
            color: #2c3e50;
            margin: 25px 0 15px;
            padding-bottom: 10px;
            border-bottom: 2px solid #e74c3c;
        }
        
        p {
            margin-bottom: 15px;
            text-align: justify;
        }
        
       
        
        @media (max-width: 480px) {
            h1 {
                font-size: 2rem;
            }
            
            .subtitle {
                font-size: 1.1rem;
            }
            
            .content {
                padding: 20px;
            }
            
            .diet-stats {
                flex-direction: column;
            }
        }
 .how-to {
            background: #fff8e1;
            padding: 20px;
            border-radius: 8px;
            margin: 20px 0;
            border-left: 5px solid #ffc107;
        }
        
        .how-to h3 {
            color: #2c3e50;
            margin-bottom: 15px;
        }
        
        .steps {
            margin-left: 20px;
        }
        
        .steps li {
            margin-bottom: 15px;
        }
        
        .quick-tip {
            background: #e8f5e9;
            padding: 20px;
            border-radius: 8px;
            margin: 20px 0;
            border-left: 5px solid #4caf50;
        }
        
        .quick-tip h3 {
            color: #2c3e50;
            margin-bottom: 10px;
        }
        .unbalanced-core {
  font-family: 'Arial', sans-serif;
  max-width: 800px;
  margin: 40px auto;
  padding: 30px;
  background-color: #ffffff;
  color: #333;
  line-height: 1.7;
  border-radius: 14px;
  box-shadow: 0 6px 20px rgba(0, 0, 0, 0.1);
}

.article-title {
  font-size: 2.2em;
  font-weight: bold;
  text-align: center;
  color: #d32f2f;
  margin: 0 0 10px 0;
  text-transform: uppercase;
  letter-spacing: 1.5px;
}

.subtitle3 {
  font-size: 1.15em;
  text-align: center;
  color: #555;
  margin: 0 0 20px 0;
  font-style: italic;
}

.author {
  text-align: center;
  font-size: 1.1em;
  color: #666;
  font-weight: 600;
  margin: 0 0 25px 0;
}

.tip-box {
  background-color: #fff8e1;
  border-left: 5px solid #ff8f00;
  padding: 18px;
  margin: 25px 0;
  border-radius: 0 8px 8px 0;
}

.tip-box h3 {
  margin: 0 0 10px 0;
  font-size: 1.4em;
  color: #ef6c00;
  font-weight: 600;
}

.tip-box p {
  margin: 0;
  color: #5d4037;
}

.how-to {
  margin: 30px 0;
}

.how-to h3 {
  font-size: 1.5em;
  color: #c62828;
  margin: 0 0 15px 0;
  border-bottom: 2px solid #f44336;
  padding-bottom: 5px;
}

.how-to h4 {
  font-size: 1.3em;
  color: #1a1a1a;
  margin: 10px 0;
  font-weight: 600;
}

.how-to ol {
  margin: 15px 0;
  padding-left: 20px;
}

.how-to li {
  margin: 8px 0;
  font-size: 1.05em;
  color: #444;
}

.benefits {
  margin: 25px 0;
  padding: 18px;
  background-color: #e8f5e8;
  border-left: 5px solid #4caf50;
  border-radius: 0 8px 8px 0;
  font-size: 1.05em;
  color: #2e7d32;
}

.benefits p {
  margin: 0;
}

/* Адаптивность */
@media (max-width: 600px) {
  .unbalanced-core {
    padding: 20px;
  }
  .article-title {
    font-size: 1.9em;
  }
  .subtitle3,
  .author {
    font-size: 1em;
  }
  .how-to li {
    font-size: 1em;
  }
}
.band-pull-apart {
  font-family: 'Arial', sans-serif;
  max-width: 800px;
  margin: 40px auto;
  padding: 30px;
  background-color: #ffffff;
  color: #333;
  line-height: 1.7;
  border-radius: 14px;
  box-shadow: 0 6px 20px rgba(0, 0, 0, 0.1);
}
.tough-muscle {
  font-family: 'Arial', sans-serif;
  max-width: 850px;
  margin: 40px auto;
  padding: 30px;
  background-color: white;
  color: #333;
  line-height: 1.7;
  border-radius: 14px;
  box-shadow: 0 8px 24px rgba(0, 0, 0, 0.3);
}
 .program-description {
            padding: 25px;
            background: #f8f9fa;
            color: #333;
            text-align: center;
            border-bottom: 1px solid #e0e0e0;
            font-size: 1.1rem;
            line-height: 1.7;
        }
 .program-structure {
            display: flex;
            justify-content: space-around;
            padding: 20px;
            background: #f5f5f5;
            margin: 20px;
            border-radius: 8px;
            flex-wrap: wrap;
            gap: 15px;
        }
.structure-item {
            text-align: center;
            flex: 1;
            min-width: 150px;
        }
        
        .structure-value {
            font-size: 1.5rem;
            font-weight: bold;
            color: #0f4c75;
        }
        
        .structure-label {
            font-size: 0.9rem;
            color: #7f8c8d;
        }
.circuit-note {
            padding: 20px;
            background-color: #fff8e1;
            border-left: 5px solid #ffc107;
            margin: 20px;
            border-radius: 5px;
            font-size: 1rem;
            line-height: 1.6;
            color: #856404;
        }
.instructions {
            padding: 20px;
            background: #e8f4fc;
            color: #2c3e50;
            text-align: center;
            border-bottom: 1px solid #c5e3fc;
            font-weight: 600;
        }
.exercise-name {
            font-weight: 600;
            color: #2c3e50;
            display: flex;
            align-items: center;
            gap: 12px;
            font-size: 1.1rem;
        }
        
        .exercise-icon {
            color: #0f4c75;
            font-size: 1.4rem;
            width: 30px;
            text-align: center;
        }
        
        .exercise-desc {
            font-size: 0.95rem;
            color: #7f8c8d;
            margin-top: 6px;
            margin-left: 42px;
        }
        
        .sets, .reps {
            text-align: center;
            font-weight: 600;
            color: #0f4c75;
            font-size: 1.1rem;
        }
.exercise-details {
            padding: 25px;
            background-color: #e8f5e9;
            margin: 20px;
            border-radius: 5px;
            color: #2e7d32;
        }
        
        .exercise-details h3 {
            color: #2c3e50;
            margin-bottom: 15px;
            text-align: center;
            font-size: 1.3rem;
        }
        
        .details-grid {
            display: grid;
            grid-template-columns: repeat(auto-fit, minmax(250px, 1fr));
            gap: 20px;
            margin-top: 15px;
        }
        
        .detail-card {
            background: white;
            padding: 20px;
            border-radius: 8px;
            box-shadow: 0 4px 8px rgba(0, 0, 0, 0.1);
        }
        
        .detail-card h4 {
            color: #0f4c75;
            margin-bottom: 10px;
            display: flex;
            align-items: center;
            gap: 10px;
        }
        
        .detail-card h4 i {
            color: #3282b8;
        }