{"id":3356,"date":"2024-01-22T07:08:14","date_gmt":"2024-01-22T07:08:14","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=3356"},"modified":"2026-02-12T17:46:55","modified_gmt":"2026-02-12T17:46:55","slug":"perfect-booty-with-three-glute-training-programs","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/ar\/%d8%ba%d9%86%d9%8a%d9%85%d8%a9-%d9%85%d8%ab%d8%a7%d9%84%d9%8a%d8%a9-%d9%85%d8%b9-%d8%ab%d9%84%d8%a7%d8%ab%d8%a9-%d8%a8%d8%b1%d8%a7%d9%85%d8%ac-%d8%aa%d8%af%d8%b1%d9%8a%d8%a8-%d8%b9%d9%84%d9%89-%d8%a7\/","title":{"rendered":"\u0628\u0646\u0627\u0621 \u0627\u0644\u063a\u0646\u064a\u0645\u0629 \u0627\u0644\u0645\u062b\u0627\u0644\u064a\u0629 \u0645\u0639 \u062b\u0644\u0627\u062b\u0629 \u0628\u0631\u0627\u0645\u062c \u062a\u062f\u0631\u064a\u0628 \u0645\u0646 \u0627\u0644\u062f\u0631\u062c\u0629 \u0627\u0644\u0623\u0648\u0644\u0649"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u0627\u0644\u0634\u064a\u0621 \u0627\u0644\u0648\u062d\u064a\u062f 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width=\"208\"><strong>\u062f\u0627\u0626\u0631\u0629 \u0643\u0647\u0631\u0628\u0627\u0626\u064a\u0629<\/strong><\/td>\n<td width=\"208\"><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">\u0627\u0644\u0637\u0639\u0646\u0627\u062a \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\"><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">\u062c\u0633\u0631 \u063a\u0644\u0648\u062a \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\"><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\"><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>\u0645\u062c\u0645\u0648\u0639\u0629 \u0634\u0627\u0645\u0644\u0629 <\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0637\u0639\u0646 \u0627\u0644\u0639\u0643\u0633\u064a \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\">\u062a\u0623\u0643\u062f \u0645\u0646 \u0625\u062c\u0631\u0627\u0621 10 \u0639\u062f\u0627\u062a \u0644\u0643\u0644 \u0633\u0627\u0642 \u0648\u0627\u0644\u0631\u0627\u062d\u0629 \u0644\u0645\u062f\u0629 60 \u062b\u0627\u0646\u064a\u0629 \u0641\u0642\u0637 \u0628\u0639\u062f \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0634\u0627\u0645\u0644\u0629.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">\u0622\u0644\u0629 \u0633\u0645\u064a\u062b \u0644\u0644\u0623\u0645\u0627\u0645<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\">\u062d\u0627\u0648\u0644 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0644\u0645\u062f\u0629 \u062b\u0627\u0646\u064a\u062a\u064a\u0646 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u0641\u064a \u0630\u0631\u0648\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u0644\u0631\u0627\u062d\u0629 \u0644\u0645\u062f\u0629 60 \u062b\u0627\u0646\u064a\u0629 \u0641\u0642\u0637 \u0628\u0639\u062f \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0634\u0627\u0645\u0644\u0629.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>\u0645\u062c\u0645\u0648\u0639\u0629 \u0634\u0627\u0645\u0644\u0629 <\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">\u0627\u0644\u062f\u0645\u0628\u0644 \u062e\u0637\u0648\u0629 \u0627\u0644\u0645\u062a\u0627\u0628\u0639\u0629<\/td>\n<td width=\"208\">4&#215;10<\/td>\n<td width=\"208\">\u0623\u0643\u0645\u0644 10 \u0639\u062f\u0627\u062a \u0644\u0643\u0644 \u0633\u0627\u0642 \u0648\u0627\u0633\u062a\u0631\u064a\u062d \u0644\u0645\u062f\u0629 60 \u062b\u0627\u0646\u064a\u0629 \u0641\u0642\u0637 \u0628\u0639\u062f \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0634\u0627\u0645\u0644\u0629.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">\u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0627\u0644\u0631\u0648\u0645\u0627\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0627\u0631<\/td>\n<td width=\"208\">4&#215;8<\/td>\n<td width=\"208\">\u0627\u0633\u062a\u0631\u062d \u0644\u0645\u062f\u0629 60 \u062b\u0627\u0646\u064a\u0629 \u0641\u0642\u0637 \u0628\u0639\u062f \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0634\u0627\u0645\u0644\u0629.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>\u0645\u062c\u0645\u0648\u0639\u0629 \u0634\u0627\u0645\u0644\u0629<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">\u062d\u0644\u064a\u0642\u0629 \u0627\u0644\u0633\u0627\u0642<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\">\u062a\u0623\u0643\u062f \u0645\u0646 \u0631\u0641\u0639 \u0631\u0643\u0628\u062a\u064a\u0643 \u0641\u064a \u0623\u0639\u0644\u0649 \u0643\u0644 \u062a\u0643\u0631\u0627\u0631 \u0645\u0643\u062a\u0645\u0644 \u0648\u0627\u0644\u0631\u0627\u062d\u0629 \u0644\u0645\u062f\u0629 60 \u062b\u0627\u0646\u064a\u0629 \u0641\u0642\u0637 \u0628\u0639\u062f \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0641\u0631\u0639\u064a\u0629.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">\u0628\u0644\u0627\u0646\u0643<\/td>\n<td width=\"208\">3\u00d730 \u062b\u0627\u0646\u064a\u0629<\/td>\n<td width=\"208\">\u0627\u0633\u062a\u0631\u062d \u0644\u0645\u062f\u0629 \u062a\u062a\u0631\u0627\u0648\u062d \u0628\u064a\u0646 15 \u0625\u0644\u0649 30 \u062b\u0627\u0646\u064a\u0629 \u0628\u0639\u062f \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0634\u0627\u0645\u0644\u0629.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">\u0627\u0644\u0637\u0639\u0646\u0627\u062a<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\">\u0623\u0643\u0645\u0644 10 \u0639\u062f\u0627\u062a \u0644\u0643\u0644 \u0633\u0627\u0642 \u0648\u0627\u0633\u062a\u0631\u064a\u062d \u0644\u0645\u062f\u0629 60 \u062b\u0627\u0646\u064a\u0629 \u0641\u0642\u0637 \u0628\u0639\u062f \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0634\u0627\u0645\u0644\u0629.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3><img decoding=\"async\" class=\"aligncenter size-full wp-image-3373\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/h3>\n<h3>\u0628\u0631\u0646\u0627\u0645\u062c \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u063a\u0644\u0648\u062a 2<\/h3>\n<p>\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0628\u0631\u0646\u0627\u0645\u062c \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0627\u0644\u062b\u0627\u0646\u064a\u060c \u0633\u064a\u0643\u0648\u0646 \u062a\u0631\u0643\u064a\u0632\u0643 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0639\u0644\u0649 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u064a\u0646\u0645\u0627 \u062a\u0642\u0636\u064a \u064a\u0648\u0645\u064a\u0646 \u0641\u0642\u0637 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0641\u064a \u062a\u062f\u0631\u064a\u0628 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0628\u062d\u062c\u0645 \u0648\u062a\u0646\u0648\u0639 \u0623\u0642\u0644.<\/p>\n<p>\u0641\u064a \u0627\u0644\u064a\u0648\u0645\u064a\u0646 \u0627\u0644\u0644\u0630\u064a\u0646 \u0633\u062a\u0642\u0648\u0645 \u0628\u062a\u062f\u0631\u064a\u0628 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0644\u062f\u064a\u0643\u060c \u0633\u062a\u0642\u0648\u0645 \u0628\u0625\u062c\u0631\u0627\u0621 \u062f\u0627\u0626\u0631\u0629 \u0648\u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646 \u0641\u0627\u0626\u0642\u062a\u064a\u0646 \u0644\u0643\u0644 \u0645\u0646\u0647\u0645\u0627 \u0645\u062b\u0644 \u0646\u0638\u0627\u0645 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u0627\u0644\u062c\u062f\u0648\u0644 \u0623\u062f\u0646\u0627\u0647.<\/p>\n<table style=\"height: 830px;\" width=\"700\">\n<tbody>\n<tr>\n<td width=\"208\"><strong>\u062a\u062c\u0631\u064a\u0628 \u0627\u0644\u0623\u0644\u0648\u064a\u0629 2<\/strong><\/td>\n<td width=\"208\"><strong>\u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a\/\u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a<\/strong><\/td>\n<td width=\"208\"><strong>\u0627\u0644\u062a\u0639\u0644\u064a\u0642\u0627\u062a \u0648\u0648\u0642\u062a \u0627\u0644\u0631\u0627\u062d\u0629<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>\u0627\u0644\u064a\u0648\u0645 1<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>\u062f\u0627\u0626\u0631\u0629 \u0643\u0647\u0631\u0628\u0627\u0626\u064a\u0629<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639 \u0627\u0644\u062c\u0627\u0646\u0628\u064a + \u062c\u0633\u0631 \u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 + \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645<\/td>\n<td width=\"208\">2-3&#215;10<\/td>\n<td width=\"208\">\u0642\u0645 \u0628\u062a\u0646\u0641\u064a\u0630 \u0645\u0627 \u0628\u064a\u0646 2 \u0625\u0644\u0649 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0644\u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u0628\u0640 10 \u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0644\u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>\u0645\u062c\u0645\u0648\u0639\u0629 \u0634\u0627\u0645\u0644\u0629 <\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">\u0643\u064a\u062a\u0644\u0628\u064a\u0644 \u0627\u0644\u0633\u0648\u0645\u0648 \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\">\u0627\u0633\u062a\u0631\u062d \u0644\u0645\u062f\u0629 60 \u062b\u0627\u0646\u064a\u0629 \u0641\u0642\u0637 \u0628\u0639\u062f \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0634\u0627\u0645\u0644\u0629.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">\u062c\u0633\u0631 \u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0627\u0644\u0645\u0631\u062c\u062d\u0629<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\">\u0627\u0633\u062a\u0631\u062d \u0644\u0645\u062f\u0629 60 \u062b\u0627\u0646\u064a\u0629 \u0641\u0642\u0637 \u0628\u0639\u062f \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0634\u0627\u0645\u0644\u0629.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>\u0645\u062c\u0645\u0648\u0639\u0629 \u0634\u0627\u0645\u0644\u0629<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">\u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0627\u0644\u0631\u0648\u0645\u0627\u0646\u064a\u0629 \u0628\u0627\u0644\u062f\u0645\u0628\u0644<\/td>\n<td width=\"208\">4&#215;10<\/td>\n<td width=\"208\"><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">\u0627\u0646\u062f\u0641\u0627\u0639 \u0627\u0644\u0642\u062f\u0645 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629 \u0627\u0644\u0645\u0631\u062a\u0641\u0639\u0629<\/td>\n<td width=\"208\">4&#215;10<\/td>\n<td width=\"208\"><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062b\u0627\u0646\u064a<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>\u062f\u0627\u0626\u0631\u0629 \u0643\u0647\u0631\u0628\u0627\u0626\u064a\u0629<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639 \u0627\u0644\u062c\u0627\u0646\u0628\u064a + \u062c\u0633\u0631 \u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 + \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645<\/td>\n<td width=\"208\">2-3&#215;10<\/td>\n<td width=\"208\"><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>\u0645\u062c\u0645\u0648\u0639\u0629 \u0634\u0627\u0645\u0644\u0629<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639 \u0627\u0644\u062c\u0627\u0646\u0628\u064a \u0645\u0646 \u0643\u064a\u062a\u0644\u0628\u064a\u0644<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\">\u0627\u0633\u062a\u0631\u062d \u0644\u0645\u062f\u0629 60 \u062b\u0627\u0646\u064a\u0629 \u0641\u0642\u0637 \u0628\u0639\u062f \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0634\u0627\u0645\u0644\u0629.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0628\u0644\u063a\u0627\u0631\u064a \u0633\u0628\u0644\u064a\u062a \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\">\u0627\u0633\u062a\u0631\u062d \u0644\u0645\u062f\u0629 60 \u062b\u0627\u0646\u064a\u0629 \u0641\u0642\u0637 \u0628\u0639\u062f \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0634\u0627\u0645\u0644\u0629.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>\u0645\u062c\u0645\u0648\u0639\u0629 \u0634\u0627\u0645\u0644\u0629<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">\u0627\u0644\u0643\u0630\u0628 \u062a\u062c\u0639\u064a\u062f \u0627\u0644\u0633\u0627\u0642<\/td>\n<td width=\"208\">4&#215;10<\/td>\n<td width=\"208\">\u0627\u0633\u062a\u0631\u062d \u0644\u0645\u062f\u0629 60 \u062b\u0627\u0646\u064a\u0629 \u0641\u0642\u0637 \u0628\u0639\u062f \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0634\u0627\u0645\u0644\u0629.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">\u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0628\u0627\u0644\u0628\u0627\u0631<\/td>\n<td width=\"208\">4&#215;10<\/td>\n<td width=\"208\">\u0627\u0633\u062a\u0631\u062d \u0644\u0645\u062f\u0629 60 \u062b\u0627\u0646\u064a\u0629 \u0641\u0642\u0637 \u0628\u0639\u062f \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0634\u0627\u0645\u0644\u0629.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3>\u0628\u0631\u0646\u0627\u0645\u062c \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u063a\u0644\u0648\u062a 3<\/h3>\n<p>\u0633\u0648\u0641 \u062a\u0642\u0648\u0645 \u0628\u062a\u0646\u0641\u064a\u0630 \u0647\u0630\u0627 \u0627\u0644\u0628\u0631\u0646\u0627\u0645\u062c \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u064a \u0627\u0644\u062b\u0627\u0644\u062b \u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639. \u0633\u0648\u0641 \u062a\u0642\u0648\u0645 \u0628\u062a\u0642\u0644\u064a\u0644 \u062d\u062c\u0645 \u0627\u0644\u0635\u0648\u062a \u0623\u062b\u0646\u0627\u0621 \u062c\u0644\u0633\u0627\u062a\u0643 \u0628\u064a\u0646\u0645\u0627 \u062a\u0639\u0637\u064a \u0627\u0644\u0623\u0648\u0644\u0648\u064a\u0629 \u0644\u0644\u062a\u0639\u0627\u0641\u064a.<\/p>\n<p>\u0627\u062a\u0628\u0639 \u0646\u0638\u0627\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0644\u0628\u0631\u0646\u0627\u0645\u062c \u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0627\u0644\u062b\u0627\u0644\u062b \u0641\u064a \u0627\u0644\u062c\u062f\u0648\u0644 \u0623\u062f\u0646\u0627\u0647.<\/p>\n<table style=\"height: 865px;\" width=\"708\">\n<tbody>\n<tr>\n<td width=\"208\"><strong>\u062a\u062c\u0631\u064a\u0628 \u0627\u0644\u0623\u0644\u0648\u064a\u0629 3<\/strong><\/td>\n<td width=\"208\"><strong>\u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a\/\u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a<\/strong><\/td>\n<td width=\"208\"><strong>\u0627\u0644\u062a\u0639\u0644\u064a\u0642\u0627\u062a \u0648\u0648\u0642\u062a \u0627\u0644\u0631\u0627\u062d\u0629<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>\u0627\u0644\u064a\u0648\u0645 1<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>\u0645\u062c\u0645\u0648\u0639\u0629 \u0634\u0627\u0645\u0644\u0629<\/strong><\/td>\n<td width=\"208\"><\/td>\n<td width=\"208\"><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">\u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639 \u0627\u0644\u0639\u0643\u0633\u064a<\/td>\n<td width=\"208\">2&#215;12<\/td>\n<td width=\"208\">\u062d\u0627\u0648\u0644 \u062a\u0646\u0641\u064a\u0630 \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0647\u0630\u0627 \u062f\u0648\u0646 \u0631\u0627\u062d\u0629.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645<\/td>\n<td width=\"208\">2&#215;12<\/td>\n<td width=\"208\">\u062d\u0627\u0648\u0644 \u0623\u062f\u0627\u0621 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062f\u0648\u0646 \u0642\u0636\u0627\u0621 \u0648\u0642\u062a \u0641\u064a \u0627\u0644\u0631\u0627\u062d\u0629.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>\u062f\u0627\u0626\u0631\u0629 \u0643\u0647\u0631\u0628\u0627\u0626\u064a\u0629<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">\u062a\u0645\u0631\u064a\u0646 \u0631\u0641\u0639 \u0627\u0644\u062f\u0645\u0628\u0644 + \u062b\u0646\u064a \u0627\u0644\u0633\u0627\u0642 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 + \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639 \u0627\u0644\u062c\u0627\u0646\u0628\u064a<\/td>\n<td width=\"208\">3&#215;12<\/td>\n<td width=\"208\">\u0627\u0644\u0631\u0627\u062d\u0629 \u0644\u0645\u062f\u0629 60 \u062b\u0627\u0646\u064a\u0629 \u0628\u0639\u062f \u0627\u0644\u062f\u0627\u0626\u0631\u0629.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062b\u0627\u0646\u064a<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>\u0645\u062c\u0645\u0648\u0639\u0629 \u0634\u0627\u0645\u0644\u0629<\/strong><\/td>\n<td width=\"208\"><\/td>\n<td width=\"208\"><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">\u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639 \u0627\u0644\u0639\u0643\u0633\u064a<\/td>\n<td width=\"208\">2&#215;12<\/td>\n<td width=\"208\">\u0644\u0627 \u064a\u0648\u062c\u062f \u0648\u0642\u062a \u0631\u0627\u062d\u0629.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645<\/td>\n<td width=\"208\">2&#215;12<\/td>\n<td width=\"208\">\u0644\u0627 \u064a\u0648\u062c\u062f \u0648\u0642\u062a \u0631\u0627\u062d\u0629.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>\u062f\u0627\u0626\u0631\u0629 \u0643\u0647\u0631\u0628\u0627\u0626\u064a\u0629<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">\u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062e\u0634\u0628\u064a (20-30 \u062b\u0627\u0646\u064a\u0629) + \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0643\u0623\u0633\u064a + \u062c\u0633\u0631 \u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0627\u0644\u0645\u0648\u0632\u0648\u0646\u0629<\/td>\n<td width=\"208\">3&#215;12<\/td>\n<td width=\"208\">\u0642\u0645 \u0628\u0625\u062c\u0631\u0627\u0621 \u0645\u0627 \u0628\u064a\u0646 20 \u0625\u0644\u0649 30 \u062b\u0627\u0646\u064a\u0629 \u0645\u0646 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062e\u0634\u0628\u064a \u0648\u0627\u0633\u062a\u0631\u064a\u062d \u0644\u0645\u062f\u0629 60 \u062b\u0627\u0646\u064a\u0629 \u0641\u0642\u0637 \u0628\u0639\u062f \u0627\u0644\u062f\u0648\u0631\u0629.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>\u064a\u0648\u0645 3<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>\u0645\u062c\u0645\u0648\u0639\u0629 \u0634\u0627\u0645\u0644\u0629<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">\u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639 \u0627\u0644\u0639\u0643\u0633\u064a<\/td>\n<td width=\"208\">2&#215;12<\/td>\n<td width=\"208\">\u0644\u0627 \u064a\u062a\u0637\u0644\u0628 \u0648\u0642\u062a \u0631\u0627\u062d\u0629.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645<\/td>\n<td width=\"208\">2&#215;12<\/td>\n<td width=\"208\">\u0644\u0627 \u062d\u0627\u062c\u0629 \u0644\u0648\u0642\u062a \u0631\u0627\u062d\u0629.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>\u062f\u0627\u0626\u0631\u0629 \u0643\u0647\u0631\u0628\u0627\u0626\u064a\u0629<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0627\u0644\u0631\u0648\u0645\u0627\u0646\u064a\u0629 \u0628\u0627\u0644\u062f\u0645\u0628\u0644 + \u062a\u0645\u0631\u064a\u0646 \u0627\u0646\u062f\u0641\u0627\u0639 \u0627\u0644\u0645\u0634\u064a + \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u0645\u062a\u0646\u0627\u0648\u0628 \u0628\u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629<\/td>\n<td width=\"208\">3&#215;12<\/td>\n<td width=\"208\">\u0642\u0645 \u0628\u0625\u062c\u0631\u0627\u0621 \u0645\u0627 \u0628\u064a\u0646 20 \u0625\u0644\u0649 30 \u062b\u0627\u0646\u064a\u0629 \u0645\u0646 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0644\u0648\u062d \u0627\u0644\u0645\u062a\u0646\u0627\u0648\u0628 \u0630\u0648 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0648\u0627\u062d\u062f\u0629 \u0648\u0627\u0633\u062a\u0631\u062d \u0644\u0645\u062f\u0629 60 \u062b\u0627\u0646\u064a\u0629 \u0641\u0642\u0637 \u0628\u0639\u062f \u0627\u0646\u062a\u0647\u0627\u0621 \u0627\u0644\u062f\u0648\u0631\u0629.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2><img decoding=\"async\" class=\"aligncenter size-full wp-image-3376\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge.jpg\" alt=\"\" width=\"750\" height=\"421\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge-561x315.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge-265x149.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge-531x298.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge-608x341.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/h2>\n<h2><span style=\"font-weight: 400;\">\u0644\u0645\u0627\u0630\u0627 \u064a\u0639\u062f \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0645\u0647\u0645\u064b\u0627\u061f<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u062a\u062a\u0643\u0648\u0646 \u0645\u062c\u0645\u0648\u0639\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0628\u0634\u0643\u0644 \u0623\u0633\u0627\u0633\u064a \u0645\u0646 \u0639\u0636\u0644\u0629 \u0627\u0644\u0644\u0641\u0627\u0641\u0629 \u0627\u0644\u0639\u0631\u064a\u0636\u0629\u060c \u0648\u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u0629\u060c \u0648\u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0627\u0644\u0635\u063a\u064a\u0631\u0629\u060c \u0648\u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0627\u0644\u0643\u0628\u0631\u0649.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u062a\u0644\u0639\u0628 \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062f\u0648\u0631\u064b\u0627 \u062d\u0627\u0633\u0645\u064b\u0627 \u0641\u064a \u062a\u0648\u0641\u064a\u0631 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0644\u062c\u0630\u0639\u0643 \u0645\u0639 \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0641\u064a \u0623\u0637\u0631\u0627\u0641\u0643 \u0627\u0644\u0633\u0641\u0644\u064a\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0639\u0632\u064a\u0632 \u0648\u0638\u0627\u0626\u0641 \u062a\u0628\u0639\u064a\u062f \u0627\u0644\u0648\u0631\u0643 \u0648\u0645\u062f \u0627\u0644\u0648\u0631\u0643 \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u062f\u0631\u064a\u0628 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629\u060c \u0633\u062a\u062a\u0645\u0643\u0646 \u0628\u0627\u0644\u062a\u0627\u0644\u064a \u0645\u0646 \u0623\u062f\u0627\u0621 \u0639\u062f\u062f \u0645\u0646 \u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644 \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0623\u0634\u0643\u0627\u0644 \u0645\u062e\u062a\u0644\u0641\u0629 \u0645\u0646 \u0627\u0644\u0631\u0641\u0639\u0627\u062a \u0627\u0644\u0645\u0645\u064a\u062a\u0629\u060c \u0648\u0627\u0644\u0642\u0641\u0632\u0627\u062a\u060c \u0648\u0627\u0644\u062e\u0637\u0648\u0627\u062a\u060c \u0648\u0627\u0644\u0637\u0639\u0646\u0627\u062a\u060c \u0648\u063a\u064a\u0631\u0647\u0627 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u062a\u0639\u062f\u062f\u0629 \u0627\u0644\u0645\u0641\u0627\u0635\u0644.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0644\u0630\u0627\u060c \u0648\u0628\u0635\u0631\u0641 \u0627\u0644\u0646\u0638\u0631 \u0639\u0646 \u062c\u0639\u0644\u0643 \u062a\u0628\u062f\u0648 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\u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0623\u062f\u0646\u0627\u0647 \u0627\u0644\u0636\u0648\u0621 \u0639\u0644\u0649 \u0627\u0644\u0647\u062f\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u064a\u0648\u0645\u064a \u0644\u0644\u0627\u0639\u0628\u064a \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0648\u0645\u062a\u0637\u0644\u0628\u0627\u062a \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u0643\u0628\u064a\u0631\u0629.\u00a0\u00a0<\/span><\/p>\n<h3>\u0627\u0644\u0647\u062f\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u064a\u0648\u0645\u064a:<\/h3>\n<ul>\n<li>\u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629: 2,937 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/li>\n<\/ul>\n<p>\u0627\u0646\u0647\u064a\u0627\u0631 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u0643\u0628\u064a\u0631\u0629:<\/p>\n<ul>\n<li>\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646: 184 \u062c\u0631\u0627\u0645<\/li>\n<li>\u0627\u0644\u062f\u0647\u0648\u0646: 98 \u062c\u0631\u0627\u0645<\/li>\n<li>\u0635\u0627\u0641\u064a \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a: 330 \u062c\u0631\u0627\u0645<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3374\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions.jpg\" alt=\"\" width=\"751\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions.jpg 751w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions-728x407.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions-608x340.jpg 608w\" sizes=\"(max-width: 751px) 100vw, 751px\" \/><\/p>\n<h2>\u062e\u0637\u0629 \u0648\u062c\u0628\u0629 7 \u0623\u064a\u0627\u0645:<\/h2>\n<h2>\u0627\u0644\u064a\u0648\u0645 1:<\/h2>\n<h3>\u0627\u0644\u0625\u0641\u0637\u0627\u0631: 632 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/h3>\n<ul>\n<li>\u0628\u064a\u0627\u0636 \u0627\u0644\u0628\u064a\u0636 \u0627\u0644\u0645\u062e\u0641\u0648\u0642 - 150 \u063a\u0631\u0627\u0645\u061b<\/li>\n<li>\u0644\u062d\u0645 \u0645\u0642\u062f\u062f \u062f\u064a\u0643 \u0631\u0648\u0645\u064a - 3 \u0634\u0631\u0627\u0626\u062d\u061b<\/li>\n<li>\u0627\u0644\u062e\u0628\u0632 - 1\u060c<\/li>\n<li>\u0627\u0644\u0643\u064a\u0648\u064a - 2.<\/li>\n<\/ul>\n<h3>\u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646: 42 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/h3>\n<ul>\n<li>\u0643\u0627\u0634\u064a \u062c\u0648 \u0644\u064a\u0646 \u2013 58 \u062c\u0631\u0627\u0645<\/li>\n<li>\u0627\u0644\u062a\u0648\u062a - 120 \u062c\u0631\u0627\u0645\u064b\u0627<\/li>\n<li>\u0645\u062e\u0641\u0648\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u2013 250 \u0645\u0644.<\/li>\n<\/ul>\n<h3>\u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646: 445 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/h3>\n<ul>\n<li>\u062a\u0648\u0633\u062a \u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648 \u2013 \u0634\u0631\u064a\u062d\u062a\u0627\u0646 (200 \u062c\u0631\u0627\u0645)\u060c<\/li>\n<li>\u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a \u0627\u0644\u062e\u0627\u0645 - 100 \u063a\u0631\u0627\u0645\u061b<\/li>\n<li>\u0641\u0644\u0641\u0644 \u062d\u0644\u0648 \u062e\u0627\u0645 - 120 \u062c\u0645.<\/li>\n<\/ul>\n<h3>\u0627\u0644\u063a\u062f\u0627\u0621: 607 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/h3>\n<ul>\n<li>\u0635\u062f\u0631 \u062f\u062c\u0627\u062c - 120 \u062c\u0645\u061b<\/li>\n<li>\u0633\u0644\u0637\u0629 \u0627\u0644\u062d\u062f\u064a\u0642\u0629 \u2013 190 \u062c\u0631\u0627\u0645\u064b\u0627<\/li>\n<li>\u0628\u0637\u0627\u0637\u0627 \u0645\u0634\u0648\u064a\u0629 \u2013 200 \u062c\u0631\u0627\u0645.<\/li>\n<li>\u0627\u0644\u0639\u0634\u0627\u0621: 866 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/li>\n<li>\u0633\u0644\u0637\u0629 \u0627\u0644\u062f\u062c\u0627\u062c \u0627\u0644\u0645\u0634\u0648\u064a - 410 \u062c\u0631\u0627\u0645\u060c<\/li>\n<li>\u0639\u0635\u064a\u0631 \u0627\u0644\u0641\u0631\u0627\u0648\u0644\u0629 \u0648\u0627\u0644\u0645\u0648\u0632 \u2013 500 \u0645\u0644;<\/li>\n<li>\u0628\u0631\u062a\u0642\u0627\u0644\u064a \u2013 2.<\/li>\n<\/ul>\n<h2>\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062b\u0627\u0646\u064a:<\/h2>\n<h3>\u0627\u0644\u0625\u0641\u0637\u0627\u0631: 589 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/h3>\n<ul>\n<li>\u0628\u064a\u0627\u0636 \u0627\u0644\u0628\u064a\u0636 \u0627\u0644\u0645\u062e\u0641\u0648\u0642 - 112.5 \u062c\u0645\u061b<\/li>\n<li>\u0644\u062d\u0645 \u0627\u0644\u062e\u0646\u0632\u064a\u0631 \u0627\u0644\u0645\u0642\u062f\u062f \u0627\u0644\u062a\u0631\u0643\u064a \u2013 3 \u0634\u0631\u0627\u0626\u062d\u061b<\/li>\n<li>\u062a\u0648\u0633\u062a \u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648 \u2013 \u0634\u0631\u064a\u062d\u062a\u0627\u0646 (200 \u062c\u0631\u0627\u0645)\u060c<\/li>\n<li>\u0627\u0644\u062a\u0648\u062a - 90 \u062c\u0631\u0627\u0645.<\/li>\n<\/ul>\n<h3>\u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646: 438 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/h3>\n<ul>\n<li>\u0632\u0628\u0627\u062f\u064a \u064a\u0648\u0646\u0627\u0646\u064a \u2013 225 \u062c\u0645\u061b<\/li>\n<li>\u0627\u0644\u0645\u0648\u0632 - 1\u060c<\/li>\n<li>\u0628\u0631\u062a\u0642\u0627\u0644\u064a \u2013 2.<\/li>\n<\/ul>\n<h3>\u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646: 326 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/h3>\n<ul>\n<li>\u0627\u0644\u0645\u0641\u0631\u0642\u0639\u0627\u062a \u0648\u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a - 6 \u0627\u0644\u0645\u0641\u0631\u0642\u0639\u0627\u062a\u060c<\/li>\n<li>\u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u062d\u0644\u0648 \u0627\u0644\u062e\u0627\u0645 - 180 \u063a\u0631\u0627\u0645\u061b<\/li>\n<li>\u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a \u0627\u0644\u062e\u0627\u0645 - 75 \u062c\u0645.<\/li>\n<\/ul>\n<h3>\u0627\u0644\u063a\u062f\u0627\u0621: 544 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/h3>\n<ul>\n<li>\u0633\u0644\u0637\u0629 \u0627\u0644\u062f\u062c\u0627\u062c \u0627\u0644\u0645\u0634\u0648\u064a \u2013 307.5 \u062c\u0631\u0627\u0645<\/li>\n<li>\u0627\u0644\u0643\u064a\u0646\u0648\u0627 \u2013 112.5 \u062c\u0631\u0627\u0645<\/li>\n<li>\u0627\u0644\u0630\u0631\u0629 \u2013 60 \u062c\u0631\u0627\u0645.<\/li>\n<\/ul>\n<h3>\u0627\u0644\u0639\u0634\u0627\u0621: 1,064 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/h3>\n<ul>\n<li>\u062f\u062c\u0627\u062c \u0645\u0642\u0644\u064a - 600 \u062c\u0631\u0627\u0645\u061b<\/li>\n<li>\u0633\u0644\u0637\u0629 \u0627\u0644\u0633\u0628\u0627\u0646\u062e \u2013 90.75 \u062c\u0631\u0627\u0645\u064b\u0627<\/li>\n<li>\u062e\u0636\u0627\u0631 \u0645\u0634\u0643\u0644\u0629 - 150 \u062c\u0645\u061b<\/li>\n<li>\u0627\u0644\u0642\u0631\u0646\u0628\u064a\u0637 \u0627\u0644\u062e\u0627\u0645 - 75 \u062c\u0645.<\/li>\n<\/ul>\n<h2>\u064a\u0648\u0645 3:<\/h2>\n<h3>\u0627\u0644\u0625\u0641\u0637\u0627\u0631: 665 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/h3>\n<ul>\n<li>\u0639\u062c\u0629 \u0628\u064a\u0627\u0636 \u0627\u0644\u0628\u064a\u0636 - 150 \u062c\u0645\u061b<\/li>\n<li>\u0644\u062d\u0645 \u0627\u0644\u062e\u0646\u0632\u064a\u0631 - 70 \u062c\u0631\u0627\u0645\u064b\u0627<\/li>\n<li>\u0627\u0644\u062e\u0628\u0632 - 1\u060c<\/li>\n<li>\u0627\u0644\u0643\u064a\u0648\u064a - 2.<\/li>\n<\/ul>\n<h3>\u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646: 449 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/h3>\n<ul>\n<li>\u0627\u0644\u0645\u0648\u0632 - 1\u060c<\/li>\n<li>\u0645\u0643\u0633\u0631\u0627\u062a \u0645\u0634\u0643\u0644\u0629 \u2013 60 \u062c\u0645.<\/li>\n<\/ul>\n<p>\u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646: 422 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/p>\n<ul>\n<li>\u0627\u0644\u0645\u0641\u0631\u0642\u0639\u0627\u062a \u0648\u0627\u0644\u062d\u0645\u0635 - 6 \u0627\u0644\u0645\u0641\u0631\u0642\u0639\u0627\u062a\u060c<\/li>\n<li>\u0628\u0631\u062a\u0642\u0627\u0644\u064a - 2\u060c<\/li>\n<li>\u0627\u0644\u0639\u0646\u0628 - 140 \u062c\u0631\u0627\u0645.<\/li>\n<\/ul>\n<h3>\u0627\u0644\u063a\u062f\u0627\u0621: 846 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/h3>\n<ul>\n<li>\u062f\u062c\u0627\u062c \u0645\u0642\u0644\u064a - 400 \u062c\u0631\u0627\u0645\u061b<\/li>\n<li>\u0633\u0644\u0637\u0629 \u0627\u0644\u0633\u0628\u0627\u0646\u062e \u2013 121 \u062c\u0631\u0627\u0645<\/li>\n<li>\u0627\u0644\u0630\u0631\u0629 \u2013 80 \u062c\u0631\u0627\u0645<\/li>\n<li>\u0627\u0644\u062c\u0632\u0631 \u0627\u0644\u062e\u0627\u0645 \u2013 1.412 \u062d\u0635\u0629 (120 \u062c\u0631\u0627\u0645).<\/li>\n<\/ul>\n<h3>\u0627\u0644\u0639\u0634\u0627\u0621: 580 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/h3>\n<ul>\n<li>\u0633\u0645\u0643 \u0627\u0644\u0633\u0644\u0645\u0648\u0646 - 125 \u062c\u0631\u0627\u0645\u061b<\/li>\n<li>\u0639\u062f\u0633 \u2013 200 \u062c\u0631\u0627\u0645<\/li>\n<li>\u0628\u0631\u0648\u0643\u0644\u064a \u0645\u0637\u0647\u0648 \u0639\u0644\u0649 \u0627\u0644\u0628\u062e\u0627\u0631 - 100 \u062c\u0631\u0627\u0645\u061b<\/li>\n<li>\u0641\u0644\u0641\u0644 \u062d\u0644\u0648 \u062e\u0627\u0645 - 120 \u062c\u0645.<\/li>\n<\/ul>\n<h2>\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0631\u0627\u0628\u0639:<\/h2>\n<h3>\u0627\u0644\u0625\u0641\u0637\u0627\u0631: 719 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/h3>\n<ul>\n<li>\u0628\u064a\u0636\u0629 \u0645\u0642\u0644\u064a\u0629 - 2 \u0628\u064a\u0636\u0629 (100 \u062c\u0631\u0627\u0645)\u060c<\/li>\n<li>\u0644\u062d\u0645 \u0627\u0644\u062e\u0646\u0632\u064a\u0631 - 70 \u062c\u0631\u0627\u0645\u064b\u0627<\/li>\n<li>\u062a\u0648\u0633\u062a \u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648 \u2013 \u0634\u0631\u064a\u062d\u062a\u0627\u0646 (200 \u062c\u0631\u0627\u0645)\u060c<\/li>\n<li>\u0627\u0644\u0639\u0646\u0628 - 140 \u062c\u0631\u0627\u0645.<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3377\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites.jpg\" alt=\"\" width=\"751\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites.jpg 751w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites-728x407.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites-608x340.jpg 608w\" sizes=\"(max-width: 751px) 100vw, 751px\" \/><\/p>\n<h3>\u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646: 449 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/h3>\n<ul>\n<li>\u0646\u062e\u0628 \u2013 43 \u062c\u0631\u0627\u0645<\/li>\n<li>\u0627\u0644\u0643\u064a\u0648\u064a - 2\u060c<\/li>\n<li>\u0627\u0644\u062c\u0628\u0646 \u0648\u0627\u0644\u0645\u0641\u0631\u0642\u0639\u0627\u062a \u2013 6 \u0627\u0644\u0645\u0641\u0631\u0642\u0639\u0627\u062a.<\/li>\n<\/ul>\n<p>\u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646: 296 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/p>\n<ul>\n<li>\u0645\u062e\u0641\u0648\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 - 250 \u0645\u0644\u061b<\/li>\n<li>\u062a\u0641\u0627\u062d\u0629 - 1\u060c<\/li>\n<li>\u0628\u0631\u062a\u0642\u0627\u0644\u064a \u2013 2.<\/li>\n<\/ul>\n<h3>\u0627\u0644\u063a\u062f\u0627\u0621: 652 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/h3>\n<ul>\n<li>\u0634\u0631\u064a\u062d\u0629 \u0644\u062d\u0645 \u0627\u0644\u0628\u0642\u0631 \u062a\u0648\u0628 \u0633\u064a\u0631\u0644\u0648\u064a\u0646 - 150 \u062c\u0631\u0627\u0645\u061b<\/li>\n<li>\u0628\u0637\u0627\u0637\u0627 \u0645\u0634\u0648\u064a\u0629 \u2013 200 \u062c\u0631\u0627\u0645\u061b<\/li>\n<li>\u062e\u0636\u0627\u0631 \u0645\u0634\u0643\u0644\u0629 - 100 \u062c\u0631\u0627\u0645\u061b<\/li>\n<li>\u0641\u0644\u0641\u0644 \u062d\u0644\u0648 \u062e\u0627\u0645 - 120 \u062c\u0645.<\/li>\n<\/ul>\n<h3>\u0627\u0644\u0639\u0634\u0627\u0621: 758 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/h3>\n<ul>\n<li>\u0633\u0644\u0637\u0629 \u0627\u0644\u062f\u062c\u0627\u062c \u0627\u0644\u0645\u0634\u0648\u064a - 410 \u062c\u0631\u0627\u0645\u060c<\/li>\n<li>\u0627\u0644\u0623\u0631\u0632 - \u062d\u0635\u0629 \u0648\u0627\u062d\u062f\u0629 (158 \u062c\u0631\u0627\u0645)\u060c<\/li>\n<li>\u0627\u0644\u0628\u0627\u0632\u0644\u0627\u0621 \u0627\u0644\u062e\u0636\u0631\u0627\u0621 \u0627\u0644\u0645\u0633\u0644\u0648\u0642\u0629 - 85 \u062c\u0645\u061b<\/li>\n<li>\u0627\u0644\u0642\u0631\u0646\u0628\u064a\u0637 \u0627\u0644\u062e\u0627\u0645 \u2013 100 \u062c\u0631\u0627\u0645.<\/li>\n<\/ul>\n<h2>\u064a\u0648\u0645 5:<\/h2>\n<h3>\u0627\u0644\u0625\u0641\u0637\u0627\u0631: 535 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/h3>\n<ul>\n<li>\u0628\u064a\u0627\u0636 \u0627\u0644\u0628\u064a\u0636 \u0627\u0644\u0645\u062e\u0641\u0648\u0642 - 112.5 \u062c\u0645\u061b<\/li>\n<li>\u062a\u0648\u0633\u062a \u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648 \u2013 \u0634\u0631\u064a\u062d\u062a\u0627\u0646 (200 \u062c\u0631\u0627\u0645)\u060c<\/li>\n<li>\u0627\u0644\u062a\u0641\u0627\u062d \u2013 1.<\/li>\n<\/ul>\n<h3>\u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646: 363 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/h3>\n<ul>\n<li>\u0627\u0644\u0645\u0648\u0632 - 1\u060c<\/li>\n<li>\u0645\u0643\u0633\u0631\u0627\u062a \u0645\u0634\u0643\u0644\u0629 \u2013 45 \u062c\u0645.<\/li>\n<\/ul>\n<h3>\u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646: 287 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/h3>\n<ul>\n<li>\u0645\u062e\u0641\u0648\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u2013 187.5 \u0645\u0644.<\/li>\n<li>\u0627\u0644\u0643\u064a\u0648\u064a - 2\u060c<\/li>\n<li>\u0628\u0631\u062a\u0642\u0627\u0644\u064a \u2013 2.<\/li>\n<\/ul>\n<h3>\u0627\u0644\u063a\u062f\u0627\u0621: 623 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/h3>\n<ul>\n<li>\u0633\u0644\u0637\u0629 \u0627\u0644\u062f\u062c\u0627\u062c \u0627\u0644\u0645\u0634\u0648\u064a \u2013 307.5 \u062c\u0631\u0627\u0645<\/li>\n<li>\u0634\u0637\u064a\u0631\u0629 \u0627\u0644\u062a\u0648\u0646\u0629 - 1 \u0634\u0637\u064a\u0631\u0629.<\/li>\n<\/ul>\n<h3>\u0627\u0644\u0639\u0634\u0627\u0621: 1,091 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/h3>\n<ul>\n<li>\u062f\u062c\u0627\u062c \u0645\u0642\u0644\u064a - 600 \u062c\u0631\u0627\u0645\u061b<\/li>\n<li>\u0633\u0644\u0637\u0629 \u0627\u0644\u0633\u0628\u0627\u0646\u062e \u2013 90.75 \u062c\u0631\u0627\u0645\u064b\u0627<\/li>\n<li>\u0627\u0644\u0630\u0631\u0629 - 120 \u062c\u0631\u0627\u0645\u061b<\/li>\n<li>\u0627\u0644\u062c\u0632\u0631 \u0627\u0644\u062e\u0627\u0645 \u2013 1.059 \u062d\u0635\u0629 (90 \u062c\u0645).<\/li>\n<\/ul>\n<h2>\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0633\u0627\u062f\u0633:<\/h2>\n<h3>\u0627\u0644\u0625\u0641\u0637\u0627\u0631: 626 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/h3>\n<ul>\n<li>\u0628\u064a\u0627\u0636 \u0627\u0644\u0628\u064a\u0636 \u0627\u0644\u0645\u062e\u0641\u0648\u0642 - 150 \u063a\u0631\u0627\u0645\u061b<\/li>\n<li>\u0644\u062d\u0645 \u0627\u0644\u062e\u0646\u0632\u064a\u0631 \u0627\u0644\u0645\u0642\u062f\u062f \u0627\u0644\u062a\u0631\u0643\u064a \u2013 3 \u0634\u0631\u0627\u0626\u062d\u061b<\/li>\n<li>\u062a\u0648\u0633\u062a \u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648 \u2013 \u0634\u0631\u064a\u062d\u062a\u0627\u0646 (200 \u062c\u0631\u0627\u0645)\u060c<\/li>\n<li>\u0627\u0644\u062a\u0648\u062a - 120 \u062c\u0631\u0627\u0645.<\/li>\n<\/ul>\n<h3>\u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646: 413 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/h3>\n<ul>\n<li>\u0627\u0644\u0645\u0641\u0631\u0642\u0639\u0627\u062a \u0648\u0627\u0644\u062d\u0645\u0635 - 6 \u0627\u0644\u0645\u0641\u0631\u0642\u0639\u0627\u062a\u060c<\/li>\n<li>\u0627\u0644\u0645\u0648\u0632 - 1\u060c<\/li>\n<li>\u0627\u0644\u0643\u064a\u0648\u064a - 2.<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3379\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3>\u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646: 296 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/h3>\n<ul>\n<li>\u0645\u062e\u0641\u0648\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 - 250 \u0645\u0644\u061b<\/li>\n<li>\u062a\u0641\u0627\u062d\u0629 - 1\u060c<\/li>\n<li>\u0628\u0631\u062a\u0642\u0627\u0644\u064a \u2013 2.<\/li>\n<\/ul>\n<h3>\u0627\u0644\u063a\u062f\u0627\u0621: 1,110 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/h3>\n<ul>\n<li>\u062f\u062c\u0627\u062c \u0645\u0642\u0644\u064a - 600 \u062c\u0631\u0627\u0645\u061b<\/li>\n<li>\u0633\u0644\u0637\u0629 \u0627\u0644\u0633\u0628\u0627\u0646\u062e \u2013 121 \u062c\u0631\u0627\u0645<\/li>\n<li>\u0627\u0644\u0630\u0631\u0629 \u2013 80 \u062c\u0631\u0627\u0645<\/li>\n<li>\u0627\u0644\u062c\u0632\u0631 \u0627\u0644\u062e\u0627\u0645 \u2013 1.412 \u062d\u0635\u0629 (120 \u062c\u0631\u0627\u0645).<\/li>\n<\/ul>\n<h3>\u0627\u0644\u0639\u0634\u0627\u0621: 513 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/h3>\n<ul>\n<li>\u0633\u0645\u0643 \u0627\u0644\u0633\u0644\u0645\u0648\u0646 - 125 \u062c\u0631\u0627\u0645\u061b<\/li>\n<li>\u0639\u062f\u0633 \u2013 150 \u062c\u0631\u0627\u0645<\/li>\n<li>\u0628\u0631\u0648\u0643\u0644\u064a \u0645\u0637\u0647\u0648 \u0639\u0644\u0649 \u0627\u0644\u0628\u062e\u0627\u0631 - 100 \u062c\u0631\u0627\u0645\u061b<\/li>\n<li>\u0641\u0644\u0641\u0644 \u062d\u0644\u0648 \u062e\u0627\u0645 - 120 \u062c\u0645.<\/li>\n<\/ul>\n<h2>\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0633\u0627\u0628\u0639:<\/h2>\n<h3>\u0627\u0644\u0625\u0641\u0637\u0627\u0631: 665 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/h3>\n<ul>\n<li>\u0639\u062c\u0629 \u0628\u064a\u0627\u0636 \u0627\u0644\u0628\u064a\u0636 - 150 \u062c\u0645\u061b<\/li>\n<li>\u0644\u062d\u0645 \u0627\u0644\u062e\u0646\u0632\u064a\u0631 - 70 \u062c\u0631\u0627\u0645\u064b\u0627<\/li>\n<li>\u0627\u0644\u062e\u0628\u0632 - 1\u060c<\/li>\n<li>\u0627\u0644\u0643\u064a\u0648\u064a - 2.<\/li>\n<\/ul>\n<h3>\u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646: 363 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/h3>\n<ul>\n<li>\u0627\u0644\u0645\u0648\u0632 - 1\u060c<\/li>\n<li>\u0645\u0643\u0633\u0631\u0627\u062a \u0645\u0634\u0643\u0644\u0629 \u2013 45 \u062c\u0645.<\/li>\n<\/ul>\n<h3>\u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646: 402 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/h3>\n<ul>\n<li>\u0627\u0644\u0645\u0641\u0631\u0642\u0639\u0627\u062a \u0648\u0627\u0644\u062d\u0645\u0635 - 6 \u0627\u0644\u0645\u0641\u0631\u0642\u0639\u0627\u062a\u060c<\/li>\n<li>\u0628\u0631\u062a\u0642\u0627\u0644\u064a - 2\u060c<\/li>\n<li>\u0627\u0644\u0639\u0646\u0628 - 105 \u062c\u0631\u0627\u0645.<\/li>\n<\/ul>\n<h3>\u0627\u0644\u063a\u062f\u0627\u0621: 677 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/h3>\n<ul>\n<li>\u0635\u062f\u0631 \u062f\u062c\u0627\u062c - 120 \u062c\u0645\u061b<\/li>\n<li>\u0633\u0644\u0637\u0629 \u0627\u0644\u062d\u062f\u064a\u0642\u0629 \u2013 190 \u062c\u0631\u0627\u0645\u064b\u0627<\/li>\n<li>\u0627\u0644\u0623\u0631\u0632 - 1.5 \u062d\u0635\u0629 (237 \u062c\u0631\u0627\u0645)\u060c<\/li>\n<li>\u0641\u0644\u0641\u0644 \u062d\u0644\u0648 \u062e\u0627\u0645 - 90 \u062c\u0645.<\/li>\n<\/ul>\n<h3>\u0627\u0644\u0639\u0634\u0627\u0621: 786 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/h3>\n<ul>\n<li>\u0633\u0644\u0637\u0629 \u0627\u0644\u062f\u062c\u0627\u062c \u0627\u0644\u0645\u0634\u0648\u064a - 410 \u062c\u0631\u0627\u0645\u060c<\/li>\n<li>\u0633\u0627\u0646\u062f\u0648\u064a\u062a\u0634 \u0627\u0644\u062f\u062c\u0627\u062c - 1 \u0633\u0627\u0646\u062f\u0648\u064a\u062a\u0634\u060c<\/li>\n<li>\u0627\u0644\u062c\u0632\u0631 \u0627\u0644\u062e\u0627\u0645 - 1.059 \u062d\u0635\u0629 (90 \u062c\u0631\u0627\u0645)\u060c<\/li>\n<li>\u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a \u0627\u0644\u062e\u0627\u0645 - 150 \u062c\u0631\u0627\u0645.<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3378\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u0646\u062a\u0627\u062c<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u0625\u0646 \u0639\u0636\u0644\u0627\u062a\u0643 \u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0644\u0627 \u062a\u0642\u0644 \u0623\u0647\u0645\u064a\u0629 \u0639\u0646 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u062e\u0631\u0649 \u0641\u064a \u062c\u0633\u0645\u0643\u060c \u0648\u0644\u0627 \u064a\u0646\u0628\u063a\u064a \u0623\u0646 \u064a\u0643\u0648\u0646 \u062a\u062f\u0631\u064a\u0628\u0647\u0627 \u062e\u064a\u0627\u0631\u064b\u0627\u060c \u0628\u0644 \u0636\u0631\u0648\u0631\u0629.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0633\u064a\u0624\u062f\u064a \u062a\u062f\u0631\u064a\u0628 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0625\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0642\u0648\u062a\u0643 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0645\u0639 \u062a\u0639\u0632\u064a\u0632 \u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0648\u0631\u0643 \u0648\u062a\u0642\u0631\u064a\u0628 \u0627\u0644\u0648\u0631\u0643 \u0645\u0646 \u0628\u064a\u0646 \u0623\u0645\u0648\u0631 \u0623\u062e\u0631\u0649.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0623\u064a\u0636\u064b\u0627 \u0627\u0639\u062a\u0645\u0627\u062f \u062e\u0637\u0629 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0646\u0627\u0633\u0628\u0643. \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646\u0643 \u062a\u062a\u0646\u0627\u0648\u0644 \u0637\u0639\u0627\u0645\u064b\u0627 \u0646\u0638\u064a\u0641\u064b\u0627 \u0648\u0623\u0646 \u0644\u062f\u064a\u0643 \u062a\u0648\u0627\u0632\u0646\u064b\u0627 \u0641\u064a \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u0643\u0628\u064a\u0631\u0629 \u0627\u0644\u062a\u064a \u0645\u0646 \u0634\u0623\u0646\u0647\u0627 \u0632\u064a\u0627\u062f\u0629 \u062a\u0646\u0627\u0648\u0644\u0643 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0639 \u062a\u0632\u0648\u064a\u062f\u0643 \u0628\u0645\u062a\u0637\u0644\u0628\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u0645\u0633\u062a\u0645\u062f\u0629 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u064a\u062c\u0628 \u0623\u0646 \u064a\u062a\u0645 \u062a\u0646\u0638\u064a\u0645 \u0628\u0631\u0646\u0627\u0645\u062c \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0648\u0641\u0642\u064b\u0627 \u0644\u0647\u062f\u0641 \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0648\u064a\u0645\u0643\u0646\u0643 \u062a\u062c\u0631\u0628\u0629 \u0623\u064a \u0645\u0646 \u0627\u0644\u0628\u0631\u0627\u0645\u062c \u0627\u0644\u062b\u0644\u0627\u062b\u0629 \u0627\u0644\u0645\u062a\u0648\u0641\u0631\u0629 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0646\u0634\u0648\u0631.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0644\u0643\u0646 \u0625\u0630\u0627 \u0643\u0646\u062a \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0648\u0636\u0639 \u0628\u0631\u0646\u0627\u0645\u062c \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0648\u062e\u0637\u0629 \u0648\u062c\u0628\u0627\u062a \u063a\u0630\u0627\u0626\u064a\u0629 \u062a\u0646\u0627\u0633\u0628 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u064a\u0629\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0645\u0639 <\/span><a href=\"https:\/\/anabolic-coach.com\/ar\/\u062a\u062f\u0631\u064a\u0628-\u0645\u062c\u0627\u0646\u064a\/\"><span style=\"font-weight: 400;\">\u0627\u0644\u0627\u062a\u062d\u0627\u062f \u0627\u0644\u062f\u0648\u0644\u064a \u0644\u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0644\u0644\u0645\u062d\u062a\u0631\u0641\u064a\u0646<\/span><\/a><span style=\"font-weight: 400;\"> \u0627\u0644\u064a\u0648\u0645 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0648\u062a\u062f\u0631\u064a\u0628 \u0645\u062c\u0627\u0646\u064a\u064a\u0646.\u00a0\u00a0<\/span><\/p>","protected":false},"excerpt":{"rendered":"<p>\u0623\u0643\u062b\u0631 \u0645\u0627 \u064a\u0631\u063a\u0628 \u0628\u0647 \u0645\u0639\u0638\u0645 \u0644\u0627\u0639\u0628\u064a \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645\u060c \u0631\u062c\u0627\u0644\u0627\u064b \u0648\u0646\u0633\u0627\u0621\u064b\u060c \u0645\u0646 \u0639\u0636\u0644\u0627\u062a \u0630\u0631\u0627\u0639\u064a\u0646 \u0628\u0627\u0631\u0632\u0629 \u0648\u0628\u0637\u0646 \u0645\u0634\u062f\u0648\u062f\u060c \u0647\u0648 \u0645\u0624\u062e\u0631\u0629 \u0645\u062a\u0646\u0627\u0633\u0642\u0629 \u0648\u062c\u0645\u064a\u0644\u0629. \u0641\u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0627\u0644\u0645\u062b\u0627\u0644\u064a\u0629 \u062a\u064f\u0643\u0645\u0644 \u0642\u0648\u0627\u0645 \u0627\u0644\u062c\u0633\u0645 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645\u060c \u0645\u0627\u0646\u062d\u0629\u064b \u0625\u064a\u0627\u0647 \u0645\u0638\u0647\u0631\u0627\u064b \u0645\u062a\u0646\u0627\u0633\u0642\u0627\u064b \u0648\u062c\u0630\u0627\u0628\u0627\u064b. \u0643\u0645\u0627 \u0623\u0646 \u0627\u0645\u062a\u0644\u0627\u0643 \u0645\u0624\u062e\u0631\u0629 \u062c\u0630\u0627\u0628\u0629 \u0633\u064a\u0639\u0632\u0632 \u062b\u0642\u062a\u0643 \u0628\u0646\u0641\u0633\u0643 \u0641\u064a \u0627\u0644\u0623\u0645\u0627\u0643\u0646 \u0627\u0644\u0639\u0627\u0645\u0629\u060c \u0644\u0623\u0646... <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/ar\/%d8%ba%d9%86%d9%8a%d9%85%d8%a9-%d9%85%d8%ab%d8%a7%d9%84%d9%8a%d8%a9-%d9%85%d8%b9-%d8%ab%d9%84%d8%a7%d8%ab%d8%a9-%d8%a8%d8%b1%d8%a7%d9%85%d8%ac-%d8%aa%d8%af%d8%b1%d9%8a%d8%a8-%d8%b9%d9%84%d9%89-%d8%a7\/\">\u0623\u0643\u062b\u0631<\/a><\/p>","protected":false},"author":3,"featured_media":3370,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[],"class_list":{"0":"post-3356","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Building the Perfect Booty with three Top-notch Glute Training Programs - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Sculpt your dream booty with these top-notch glute training programs. 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