{"id":2994,"date":"2023-11-13T15:36:57","date_gmt":"2023-11-13T15:36:57","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=2994"},"modified":"2024-05-02T02:23:06","modified_gmt":"2024-05-02T02:23:06","slug":"women-arm-workouts-for-increased-muscle","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/el\/%ce%b3%cf%85%ce%bd%ce%b1%ce%af%ce%ba%ce%b5%cf%82-%cf%87%ce%b5%cf%81%ce%b9%ce%bf%cf%8d-%cf%80%cf%81%ce%bf%cf%80%ce%bf%ce%bd%ce%ae%cf%83%ce%b5%ce%b9%cf%82-%ce%b3%ce%b9%ce%b1-%ce%b1%cf%8d%ce%be%ce%b7\/","title":{"rendered":"\u0393\u03c5\u03bd\u03b1\u03b9\u03ba\u03b5\u03af\u03b5\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b2\u03c1\u03b1\u03c7\u03b9\u03cc\u03bd\u03c9\u03bd \u03b3\u03b9\u03b1 \u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03bf \u03bc\u03ad\u03b3\u03b5\u03b8\u03bf\u03c2 \u03bc\u03c5\u03ce\u03bd, \u03c3\u03c7\u03ae\u03bc\u03b1 \u03ba\u03b1\u03b9 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\u03b7\u03bc\u03ad\u03c1\u03b5\u03c2 \u03c3\u03b5 <a href=\"https:\/\/www.healthifyme.com\/blog\/arm-workouts\/\" target=\"_blank\" rel=\"noopener\">\u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c7\u03b5\u03c1\u03b9\u03ce\u03bd<\/a> \u0397 \u03c1\u03bf\u03c5\u03c4\u03af\u03bd\u03b1 \u03b8\u03b1 \u03ae\u03c4\u03b1\u03bd \u03ad\u03bd\u03b1 \u03ba\u03c1\u03af\u03c3\u03b9\u03bc\u03bf \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03c9\u03bd \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03c9\u03bd \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c0\u03ac\u03bd\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 \u03c3\u03b1\u03c2.<\/p>\n<p>\u03a3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2, \u03b8\u03b1 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03c3\u03b1\u03c4\u03b5 \u03bd\u03b1 \u03c3\u03c5\u03bc\u03bc\u03b5\u03c4\u03ac\u03c3\u03c7\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03ad\u03bd\u03b1 \u03ba\u03bb\u03b1\u03c3\u03b9\u03ba\u03cc 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\u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03cc\u03c2 \u03c3\u03b1\u03c2, \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03b1\u03bd\u03bf\u03bc\u03ad\u03bd\u03c9\u03bd \u03c4\u03c9\u03bd \u03c7\u03b5\u03c1\u03b9\u03ce\u03bd \u03c3\u03b1\u03c2.<\/p>\n<h2>\u0391\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c7\u03b5\u03c1\u03b9\u03ce\u03bd \u03b3\u03b9\u03b1 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2<\/h2>\n<p>\u0395\u03ac\u03bd \u03b4\u03b5\u03bd \u03ad\u03c7\u03b5\u03c4\u03b5 \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03b5\u03b9 \u03c0\u03bf\u03c4\u03ad \u03ba\u03b1\u03bc\u03af\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c7\u03b5\u03c1\u03b9\u03ce\u03bd \u03c0\u03c1\u03b9\u03bd \u03b1\u03c0\u03cc \u03c4\u03ce\u03c1\u03b1, \u03af\u03c3\u03c9\u03c2 \u03bd\u03b1 \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03c0\u03c1\u03ac\u03b3\u03bc\u03b1\u03c4\u03b1 \u03bc\u03b5 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c7\u03b5\u03c1\u03b9\u03ce\u03bd \u03b3\u03b9\u03b1 \u03b1\u03c1\u03c7\u03ac\u03c1\u03b9\u03bf\u03c5\u03c2 \u03b3\u03b9\u03b1 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2.<\/p>\n<p>\u0391\u03bb\u03bb\u03ac \u03c0\u03c1\u03bf\u03c4\u03bf\u03cd \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03c4\u03b5, \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c3\u03b7\u03bc\u03b5\u03b9\u03ce\u03c3\u03b5\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03b7 \u03b4\u03b9\u03b1\u03c4\u03ae\u03c1\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c3\u03c9\u03c3\u03c4\u03ae\u03c2 \u03c6\u03cc\u03c1\u03bc\u03b1\u03c2 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03cc\u03bd\u03bf \u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b1\u03c0\u03bf\u03c6\u03c5\u03b3\u03ae \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03ce\u03bd, \u03b1\u03bb\u03bb\u03ac \u03ba\u03b1\u03b9 \u03ba\u03b1\u03b8\u03bf\u03c1\u03b9\u03c3\u03c4\u03b9\u03ba\u03ae \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b1\u03c0\u03cc\u03ba\u03c4\u03b7\u03c3\u03b7 \u03b8\u03b5\u03c4\u03b9\u03ba\u03ce\u03bd \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03ac\u03c4\u03c9\u03bd \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03ad\u03c2 \u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c7\u03b5\u03c1\u03b9\u03ce\u03bd.<\/p>\n<p>\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c3\u03c5\u03bc\u03bc\u03b5\u03c4\u03ac\u03c3\u03c7\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03ad\u03c2 \u03c4\u03b9\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b2\u03c1\u03b1\u03c7\u03b9\u03cc\u03bd\u03c9\u03bd \u03b1\u03bc\u03ad\u03c3\u03c9\u03c2 \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03b5\u03ba\u03b3\u03cd\u03bc\u03bd\u03b1\u03c3\u03b7 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ca\u03ba\u03ce\u03bd \u03bf\u03bc\u03ac\u03b4\u03c9\u03bd \u03c4\u03bf\u03c5 \u03c3\u03c4\u03ae\u03b8\u03bf\u03c5\u03c2 \u03ae \u03c4\u03b7\u03c2 \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2 \u03c3\u03b1\u03c2.<\/p>\n<h3>\u03a0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b2\u03c1\u03b1\u03c7\u03b9\u03cc\u03bd\u03c9\u03bd \u03b3\u03b9\u03b1 \u03b1\u03c1\u03c7\u03ac\u03c1\u03b9\u03bf\u03c5\u03c2 \u03b3\u03b9\u03b1 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2<\/h3>\n<table style=\"height: 2616px;\" width=\"654\">\n<tbody>\n<tr>\n<td width=\"50\"><strong>S\/N<\/strong><\/td>\n<td width=\"197\"><strong>\u03a0\u03a1\u039f\u03a0\u039f\u039d\u0397\u03a3\u0397 \u03a4\u03a9\u039d \u0392\u03a1\u0391\u03a7\u0399\u03a9\u039d <\/strong><\/td>\n<td width=\"125\"><strong>\u03a3\u039a\u0397\u039d\u0399\u039a\u0391<\/strong><\/td>\n<td width=\"125\"><strong>REPS<\/strong><\/td>\n<td width=\"125\"><strong>FYI<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"50\">1<\/td>\n<td width=\"197\">\u039c\u03a0\u039f\u03a5\u039b\u0391\u03a1\u0391 EZ-BAR<\/td>\n<td width=\"125\">4<\/td>\n<td width=\"125\">12, 10, 8, 8<\/td>\n<td width=\"125\">\u039c\u03b5\u03c4\u03ac \u03c4\u03b1 \u03c0\u03c1\u03ce\u03c4\u03b1 \u03b4\u03cd\u03bf \u03c3\u03b5\u03c4, \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c3\u03b5\u03c4\u03b5 \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c3\u03c4\u03bf EZ-Bar. \u039f\u03b9 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03c3\u03b1\u03c2 (\u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2) \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 12 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c0\u03c1\u03ce\u03c4\u03bf \u03c3\u03b5\u03c4, 10 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03b4\u03b5\u03cd\u03c4\u03b5\u03c1\u03bf \u03c3\u03b5\u03c4 \u03ba\u03b1\u03b9 8 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c4\u03c1\u03af\u03c4\u03bf \u03ba\u03b1\u03b9 \u03c4\u03bf \u03c4\u03ad\u03c4\u03b1\u03c1\u03c4\u03bf \u03c3\u03b5\u03c4 \u03c3\u03b1\u03c2. \u039e\u03b5\u03ba\u03bf\u03c5\u03c1\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03b3\u03b9\u03b1 60 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c4\u03c9\u03bd \u03c3\u03b5\u03c4.<\/td>\n<\/tr>\n<tr>\n<td width=\"50\">2<\/td>\n<td width=\"197\">\u039a\u0397\u03a1\u03a5\u039a\u0391\u03a3 \u0391\u039b\u0397\u03a4\u0397\u03a1\u0391 \u039c\u03a0\u039f\u03a5\u039b\u0395\u03a3<\/td>\n<td width=\"125\">4<\/td>\n<td width=\"125\">12, 10, 8, 8<\/td>\n<td width=\"125\">\u03a0\u03b1\u03c1\u03cc\u03bc\u03bf\u03b9\u03b1 \u03bc\u03b5 \u03c4\u03bf EZ-Bar-Curl, \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03b2\u03ac\u03c1\u03b7 \u03c4\u03bf\u03c5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03c3\u03b1\u03c2 \u03bc\u03b5\u03c4\u03ac \u03c4\u03b1 \u03b4\u03cd\u03bf \u03c0\u03c1\u03ce\u03c4\u03b1 \u03c3\u03b5\u03c4. \u0398\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03be\u03b5\u03ba\u03bf\u03c5\u03c1\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03b3\u03b9\u03b1 60 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c4\u03c9\u03bd \u03c3\u03b5\u03c4 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03c3\u03b1\u03c2 \u03bc\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03c3\u03b5\u03c4.<\/td>\n<\/tr>\n<tr>\n<td width=\"50\">3<\/td>\n<td width=\"197\">EZ-BAR SKULLCRUSHER<\/td>\n<td width=\"125\">4<\/td>\n<td width=\"125\">15, 12, 10, 6<\/td>\n<td width=\"125\">\u039c\u03b5 \u03b1\u03c5\u03c4\u03ae\u03bd \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c7\u03b5\u03c1\u03b9\u03ce\u03bd, \u03b8\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c4\u03b5\u03c4\u03b5 \u03b2\u03ac\u03c1\u03bf\u03c2 \u03bc\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03ba\u03ac\u03b8\u03b5 \u03c3\u03b5\u03c4 \u03b5\u03bd\u03ce \u03b8\u03b1 \u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03b4\u03b9\u03ba\u03b1\u03c3\u03af\u03b1. \u039e\u03b5\u03ba\u03bf\u03c5\u03c1\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03b3\u03b9\u03b1 60 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1 \u03bc\u03cc\u03bd\u03bf \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c4\u03c9\u03bd \u03c3\u03b5\u03c4 \u03ba\u03b1\u03b9 \u03bc\u03b7\u03bd \u03be\u03b5\u03c7\u03bd\u03ac\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03b5\u03af\u03c4\u03b5 \u03ba\u03b1\u03bb\u03ae \u03c6\u03cc\u03c1\u03bc\u03b1.<\/td>\n<\/tr>\n<tr>\n<td width=\"50\">4<\/td>\n<td width=\"197\">\u0395\u03a0\u0395\u039a\u03a4\u0391\u03a3\u0397 \u03a4\u03a1\u0399\u039a\u0395\u03a6\u0391\u039b\u039f\u03a5 \u039a\u0391\u039b\u03a9\u0394\u0399\u039f\u03a5<\/td>\n<td width=\"125\">4<\/td>\n<td width=\"125\">12, 10, 8, 8<\/td>\n<td width=\"125\">\u0398\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03ba\u03b1\u03c4\u03ac \u03c4\u03bf \u03c4\u03c1\u03af\u03c4\u03bf \u03c3\u03b5\u03c4 \u03b5\u03bd\u03ce \u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03c3\u03b1\u03c2 \u03bc\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03c3\u03b5\u03c4. \u039e\u03b5\u03ba\u03bf\u03c5\u03c1\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03b3\u03b9\u03b1 60 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c4\u03c9\u03bd \u03c3\u03b5\u03c4 \u03cc\u03c4\u03b1\u03bd \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b1\u03c5\u03c4\u03ad\u03c2 \u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c4\u03c1\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03bf\u03c5.<\/td>\n<\/tr>\n<tr>\n<td width=\"50\">5<\/td>\n<td width=\"197\">\u039c\u039f\u039d\u039f\u03a7\u03a1\u039f\u039d\u039f \u03a3\u03a7\u039f\u0399\u039d\u0399 \u039b\u0391\u039a\u03a4\u03a9\u03a3\u0397<\/td>\n<td width=\"125\">4<\/td>\n<td width=\"125\">12, 12, 10, 10<\/td>\n<td width=\"125\">\u0393\u03b9\u03b1 \u03b1\u03c5\u03c4\u03ae\u03bd \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03ba\u03bb\u03c9\u03c4\u03c3\u03b9\u03bf\u03cd \u03c4\u03c1\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03bf\u03c5 \u03bc\u03b5 \u03ad\u03bd\u03b1 \u03ba\u03b1\u03bb\u03ce\u03b4\u03b9\u03bf \u03bc\u03b5 \u03ad\u03bd\u03b1 \u03ba\u03b1\u03bb\u03ce\u03b4\u03b9\u03bf, \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03ce\u03c3\u03b5\u03c4\u03b5 \u03cc\u03bb\u03b5\u03c2 \u03c4\u03b9\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03c3\u03b1\u03c2 \u03b1\u03c0\u03cc \u03c4\u03b7 \u03bc\u03af\u03b1 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac \u03c0\u03c1\u03b9\u03bd \u03b1\u03bb\u03bb\u03ac\u03be\u03b5\u03c4\u03b5 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac. \u039e\u03b5\u03ba\u03bf\u03c5\u03c1\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03b3\u03b9\u03b1 60 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1 \u03bc\u03cc\u03bd\u03bf \u03b1\u03c6\u03bf\u03cd \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c3\u03c4\u03b7 \u03bc\u03af\u03b1 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac. \u0393\u03b9\u03b1 \u03b1\u03c5\u03c4\u03ae\u03bd \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c4\u03c1\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03c5 \u03bc\u03b5 \u03c3\u03c7\u03bf\u03b9\u03bd\u03af \u03bc\u03b5 \u03ad\u03bd\u03b1 \u03c3\u03c7\u03bf\u03b9\u03bd\u03af, \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03bc\u03b5\u03b9\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03ba\u03b1\u03c4\u03ac \u03c4\u03bf \u03c4\u03c1\u03af\u03c4\u03bf \u03c3\u03b1\u03c2 \u03c3\u03b5\u03c4 \u03b5\u03bd\u03ce \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03ce\u03bd\u03b5\u03c4\u03b5 12 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03c3\u03c4\u03bf \u03c0\u03c1\u03ce\u03c4\u03bf \u03ba\u03b1\u03b9 \u03c4\u03bf \u03b4\u03b5\u03cd\u03c4\u03b5\u03c1\u03bf \u03c3\u03b5\u03c4 \u03ba\u03b1\u03b9 10 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c4\u03c1\u03af\u03c4\u03bf \u03ba\u03b1\u03b9 \u03c4\u03bf \u03c4\u03ad\u03c4\u03b1\u03c1\u03c4\u03bf \u03c3\u03b5\u03c4.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3><\/h3>\n<h3><img decoding=\"async\" class=\"aligncenter size-full wp-image-2997\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/11\/sINGLE-ARM-ROPE-KICK-BACK.png\" alt=\"\" width=\"750\" height=\"421\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/11\/sINGLE-ARM-ROPE-KICK-BACK.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/11\/sINGLE-ARM-ROPE-KICK-BACK-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/11\/sINGLE-ARM-ROPE-KICK-BACK-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/11\/sINGLE-ARM-ROPE-KICK-BACK-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/11\/sINGLE-ARM-ROPE-KICK-BACK-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/11\/sINGLE-ARM-ROPE-KICK-BACK-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/11\/sINGLE-ARM-ROPE-KICK-BACK-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/11\/sINGLE-ARM-ROPE-KICK-BACK-561x315.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/11\/sINGLE-ARM-ROPE-KICK-BACK-265x149.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/11\/sINGLE-ARM-ROPE-KICK-BACK-531x298.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/11\/sINGLE-ARM-ROPE-KICK-BACK-608x341.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/h3>\n<p>&nbsp;<\/p>\n<h3>\u0391\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b5\u03bd\u03b4\u03b9\u03ac\u03bc\u03b5\u03c3\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c7\u03b5\u03c1\u03b9\u03ce\u03bd \u03b3\u03b9\u03b1 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2<\/h3>\n<p>\u03a4\u03ce\u03c1\u03b1 \u03c0\u03bf\u03c5 \u03b5\u03af\u03b4\u03b1\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c7\u03b5\u03c1\u03b9\u03ce\u03bd \u03b3\u03b9\u03b1 \u03b1\u03c1\u03c7\u03ac\u03c1\u03b9\u03bf\u03c5\u03c2 \u03b3\u03b9\u03b1 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 bodybuilders, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03b7\u03bd \u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03c4\u03b5 \u03ba\u03b1\u03c4\u03ac \u03ad\u03bd\u03b1 \u03b2\u03ae\u03bc\u03b1 \u03bc\u03b5 \u03b1\u03c5\u03c4\u03cc <a href=\"https:\/\/en.wikipedia.org\/wiki\/High-intensity_interval_training\" target=\"_blank\" rel=\"noopener\">\u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c5\u03c8\u03b7\u03bb\u03ae\u03c2 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2<\/a> (HIIT) \u03b1\u03c6\u03b9\u03b5\u03c1\u03c9\u03bc\u03ad\u03bd\u03bf \u03c3\u03c4\u03bf \u03c7\u03c4\u03af\u03c3\u03b9\u03bc\u03bf \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd \u03c4\u03c9\u03bd \u03c7\u03b5\u03c1\u03b9\u03ce\u03bd \u03c3\u03b1\u03c2.<\/p>\n<p>\u0391\u03c5\u03c4\u03ae \u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c7\u03b5\u03c1\u03b9\u03ce\u03bd \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c1\u03ba\u03b5\u03af \u03b3\u03b9\u03b1 \u03bc\u03cc\u03bb\u03b9\u03c2 20 \u03bb\u03b5\u03c0\u03c4\u03ac, \u03b1\u03bd \u03b3\u03af\u03bd\u03b5\u03b9 \u03c3\u03c9\u03c3\u03c4\u03ac, \u03ba\u03b1\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03be\u03b1\u03b9\u03c1\u03b5\u03c4\u03b9\u03ba\u03ae \u03b3\u03b9\u03b1 \u03ba\u03ac\u03b8\u03b5 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b1 \u03bc\u03b5 \u03c0\u03b5\u03c1\u03b9\u03bf\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03c7\u03c1\u03cc\u03bd\u03bf.<\/p>\n<p>\u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03c3\u03b7\u03bc\u03b5\u03b9\u03ce\u03c3\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03b8\u03b1 \u03c7\u03c1\u03b5\u03b9\u03b1\u03c3\u03c4\u03b5\u03af \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03b5\u03c4\u03b5 \u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03bf \u03c1\u03c5\u03b8\u03bc\u03cc \u03b5\u03bd\u03ce \u03be\u03b5\u03ba\u03bf\u03c5\u03c1\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03bc\u03cc\u03bd\u03bf \u03b3\u03b9\u03b1 \u03ad\u03bd\u03b1 \u03bb\u03b5\u03c0\u03c4\u03cc \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c4\u03c9\u03bd superset \u03ae \u03c4\u03c9\u03bd trisets.<\/p>\n<table width=\"0\">\n<tbody>\n<tr>\n<td width=\"49\"><strong>S\/N<\/strong><\/td>\n<td width=\"199\"><strong>\u03a0\u03a1\u039f\u03a0\u039f\u039d\u0397\u03a3\u0397 \u03a4\u03a9\u039d \u0392\u03a1\u0391\u03a7\u0399\u03a9\u039d <\/strong><\/td>\n<td width=\"125\"><strong>\u03a3\u039a\u0397\u039d\u0399\u039a\u0391<\/strong><\/td>\n<td width=\"125\"><strong>REPS<\/strong><\/td>\n<td width=\"125\"><strong>FYI<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"49\">1<\/td>\n<td width=\"199\">EZ-BAR SKULLCRUSHER<\/td>\n<td width=\"125\">3<\/td>\n<td width=\"125\">15, 10, 8<\/td>\n<td width=\"125\">\u039e\u03b5\u03ba\u03bf\u03c5\u03c1\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03b3\u03b9\u03b1 60 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1 \u03bc\u03cc\u03bd\u03bf \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c4\u03c9\u03bd \u03c3\u03b5\u03c4.<\/td>\n<\/tr>\n<tr>\n<td width=\"49\">2<\/td>\n<td width=\"199\">\u03a0\u03a1\u0395\u03a3\u0397 \u03a4\u03a1\u0399\u039a\u0395\u03a6\u0391\u039b\u039f\u03a5 \u039c\u03a0\u0391\u039d\u0394\u0391\u03a3<\/td>\n<td width=\"125\">3<\/td>\n<td width=\"125\">12, 12, 10<\/td>\n<td width=\"125\">\u039e\u03b5\u03ba\u03bf\u03c5\u03c1\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03b3\u03b9\u03b1 60 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c4\u03c9\u03bd \u03c3\u03b5\u03c4.<\/td>\n<\/tr>\n<tr>\n<td width=\"49\">3<\/td>\n<td width=\"199\">EZ-BAR-CURL<\/td>\n<td width=\"125\">3<\/td>\n<td width=\"125\">8, 9, 10<\/td>\n<td width=\"125\">\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03be\u03b5\u03ba\u03bf\u03c5\u03c1\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03b3\u03b9\u03b1 10 \u03ad\u03c9\u03c2 15 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1 \u03bc\u03b5\u03c4\u03ac \u03c4\u03bf \u03c4\u03c1\u03af\u03c4\u03bf \u03c3\u03b5\u03c4 \u03c0\u03c1\u03b9\u03bd \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03b5\u03c4\u03b5 \u03b5\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd 4 \u03ad\u03c9\u03c2 5 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2.<\/td>\n<\/tr>\n<tr>\n<td width=\"49\"><\/td>\n<td width=\"199\"><strong>TRISET <\/strong><\/td>\n<td width=\"125\"><\/td>\n<td width=\"125\"><\/td>\n<td width=\"125\"><\/td>\n<\/tr>\n<tr>\n<td width=\"49\">1<\/td>\n<td width=\"199\">\u039a\u0397\u03a1\u03a5\u039a\u0391\u03a3 \u0391\u039b\u0397\u03a4\u0397\u03a1\u0391 \u039c\u03a0\u039f\u03a5\u039b\u0395\u03a3<\/td>\n<td width=\"125\">3<\/td>\n<td width=\"125\">12, 10, 8<\/td>\n<td width=\"125\">\u039e\u03b5\u03ba\u03bf\u03c5\u03c1\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03b3\u03b9\u03b1 60 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c4\u03c9\u03bd \u03c3\u03b5\u03c4.<\/td>\n<\/tr>\n<tr>\n<td width=\"49\">2<\/td>\n<td width=\"199\">\u03a3\u03a6\u03a5\u03a1\u0399 \u03a3\u03a4\u0391\u03a5\u03a1\u039f \u03a3\u03a9\u039c\u0391 \u039c\u03a0\u039f\u03a5\u039b\u0391\u03a1\u0391<\/td>\n<td width=\"125\">3<\/td>\n<td width=\"125\">20 (10 \u03b1\u03bd\u03ac \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac)<\/td>\n<td width=\"125\">\u0398\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03ce\u03c3\u03b5\u03c4\u03b5 20 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ac \u03bc\u03b5 10 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03b1\u03bd\u03ac \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac \u03ba\u03b1\u03b9 \u03c7\u03c9\u03c1\u03af\u03c2 \u03b1\u03bd\u03ac\u03c0\u03b1\u03c5\u03c3\u03b7 \u03b5\u03bd\u03b4\u03b9\u03ac\u03bc\u03b5\u03c3\u03b1.<\/td>\n<\/tr>\n<tr>\n<td width=\"49\">3<\/td>\n<td width=\"199\">\u0395\u03a0\u0395\u039a\u03a4\u0391\u03a3\u0397 \u03a4\u03a1\u0399\u039a\u0395\u03a6\u0391\u039b\u039f\u03a5<\/td>\n<td width=\"125\">3<\/td>\n<td width=\"125\">15, 12, 10<\/td>\n<td width=\"125\">\u039e\u03b5\u03ba\u03bf\u03c5\u03c1\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03b3\u03b9\u03b1 60 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c4\u03c9\u03bd \u03c3\u03b5\u03c4. \u039c\u03b5\u03c4\u03ac \u03c4\u03bf \u03c4\u03c1\u03af\u03c4\u03bf \u03c3\u03b1\u03c2 \u03c3\u03b5\u03c4, \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03be\u03b5\u03ba\u03bf\u03c5\u03c1\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03b3\u03b9\u03b1 10 \u03ad\u03c9\u03c2 15 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1 \u03c0\u03c1\u03b9\u03bd \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03ce\u03c3\u03b5\u03c4\u03b5 \u03b5\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd 4 \u03ad\u03c9\u03c2 5 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2.<\/td>\n<\/tr>\n<tr>\n<td width=\"49\"><\/td>\n<td width=\"199\"><strong>\u03a5\u03a0\u0395\u03a1\u03a3\u0395\u03a4<\/strong><\/td>\n<td width=\"125\"><\/td>\n<td width=\"125\"><\/td>\n<td width=\"125\"><\/td>\n<\/tr>\n<tr>\n<td width=\"49\">1<\/td>\n<td width=\"199\">\u039a\u0391\u039b\u03a9\u0394\u0399\u039f \u039a\u0391\u0398\u0391\u03a1\u0399\u03a3\u039c\u039f\u03a5<\/td>\n<td width=\"125\">3<\/td>\n<td width=\"125\">12, 12, 10<\/td>\n<td width=\"125\">\u039e\u03b5\u03ba\u03bf\u03c5\u03c1\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03b3\u03b9\u03b1 60 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c4\u03c9\u03bd \u03c3\u03b5\u03c4.<\/td>\n<\/tr>\n<tr>\n<td width=\"49\">2<\/td>\n<td width=\"199\">\u0394\u0399\u03a0\u039b\u039f\u03a7\u03a1\u039f\u039d\u0399\u039f\u03a3 \u03a4\u03a1\u0399\u039a\u0395\u03a6\u0391\u039b\u039f\u03a3 \u039b\u0391\u039a\u03a4\u03a9\u03a3\u0397<\/td>\n<td width=\"125\">3<\/td>\n<td width=\"125\">12, 10, 10<\/td>\n<td width=\"125\">\u039e\u03b5\u03ba\u03bf\u03c5\u03c1\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03b3\u03b9\u03b1 60 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c4\u03c9\u03bd \u03c3\u03b5\u03c4.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3><\/h3>\n<h3><\/h3>\n<h3><img decoding=\"async\" class=\"aligncenter size-full wp-image-2999\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/11\/Skull-crusher-tips-750x755-1.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/11\/Skull-crusher-tips-750x755-1.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/11\/Skull-crusher-tips-750x755-1-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/11\/Skull-crusher-tips-750x755-1-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/11\/Skull-crusher-tips-750x755-1-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/11\/Skull-crusher-tips-750x755-1-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/11\/Skull-crusher-tips-750x755-1-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/11\/Skull-crusher-tips-750x755-1-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/11\/Skull-crusher-tips-750x755-1-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/11\/Skull-crusher-tips-750x755-1-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/11\/Skull-crusher-tips-750x755-1-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/11\/Skull-crusher-tips-750x755-1-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/h3>\n<p>&nbsp;<\/p>\n<h3>\u03a0\u03c1\u03bf\u03b7\u03b3\u03bc\u03ad\u03bd\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c7\u03b5\u03c1\u03b9\u03ce\u03bd \u03b3\u03b9\u03b1 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2<\/h3>\n<p>\u0395\u03ac\u03bd \u03b5\u03af\u03c3\u03c4\u03b5 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b1 bodybuilder \u03bc\u03b5 \u03ba\u03ac\u03c0\u03bf\u03b9\u03b1 \u03c7\u03c1\u03cc\u03bd\u03b9\u03b1 \u03b5\u03bc\u03c0\u03b5\u03b9\u03c1\u03af\u03b1\u03c2<a href=\"https:\/\/anabolic-coach.com\/el\/7-\u03bb\u03cc\u03b3\u03bf\u03b9-\u03b3\u03b9\u03b1\u03c4\u03af-\u03c0\u03c1\u03ad\u03c0\u03b5\u03b9-\u03bd\u03b1-\u03b1\u03c6\u03bf\u03c3\u03b9\u03c9\u03b8\u03b5\u03af\u03c2-\u03c3\u03c4\u03b7-\u03ac\/\" target=\"_blank\" rel=\"noopener\"> \u03c3\u03b7\u03ba\u03ce\u03bd\u03c9 \u03b2\u03ac\u03c1\u03b7<\/a> \u03c3\u03c4\u03bf \u03c4\u03bf\u03c0\u03b9\u03ba\u03cc \u03c3\u03b1\u03c2 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf, \u03c4\u03cc\u03c4\u03b5 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03c0\u03c1\u03bf\u03b7\u03b3\u03bc\u03ad\u03bd\u03bf \u03c7\u03ad\u03c1\u03b9 <a href=\"https:\/\/anabolic-coach.com\/el\/\u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7-20-\u03bb\u03b5\u03c0\u03c4\u03ce\u03bd-\u03b3\u03b9\u03b1-\u03c0\u03b9\u03bf-\u03b1\u03b4\u03cd\u03bd\u03b1\u03c4\u03b7-\u03c3\u03c9\u03bc\u03b1\/\" target=\"_blank\" rel=\"noopener\">\u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7<\/a> \u03b5\u03b9\u03bd\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c3\u03b5\u03bd\u03b1.<\/p>\n<p>\u0397 \u03ba\u03cd\u03c1\u03b9\u03b1 \u03b5\u03c3\u03c4\u03af\u03b1\u03c3\u03ae \u03c3\u03b1\u03c2 \u03b5\u03b4\u03ce \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u03cc\u03b3\u03ba\u03bf\u03c2, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03b8\u03b1 \u03b1\u03c6\u03b9\u03b5\u03c1\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf \u03c7\u03c1\u03cc\u03bd\u03bf \u03c3\u03b7\u03ba\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03b2\u03ac\u03c1\u03b7 \u03c3\u03b5 \u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b5\u03c0\u03ad\u03ba\u03c4\u03b1\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03c0\u03bf\u03cd\u03ba\u03bb\u03b5\u03c2 \u03ba\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03b1\u03ba\u03cc\u03bc\u03b7 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b1 \u03c3\u03b5\u03c4 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2, \u03b1\u03bb\u03bb\u03ac \u03bc\u03b5 \u03bb\u03b9\u03b3\u03cc\u03c4\u03b5\u03c1\u03bf \u03ae \u03ba\u03b1\u03b8\u03cc\u03bb\u03bf\u03c5 \u03c7\u03c1\u03cc\u03bd\u03bf \u03b1\u03bd\u03ac\u03c0\u03b1\u03c5\u03c3\u03b7\u03c2.<\/p>\n<table width=\"0\">\n<tbody>\n<tr>\n<td width=\"54\"><strong>S\/N<\/strong><\/td>\n<td width=\"193\"><strong>\u03a0\u03a1\u039f\u03a0\u039f\u039d\u0397\u03a3\u0397 \u03a4\u03a9\u039d \u0392\u03a1\u0391\u03a7\u0399\u03a9\u039d <\/strong><\/td>\n<td width=\"125\"><strong>\u03a3\u039a\u0397\u039d\u0399\u039a\u0391 <\/strong><\/td>\n<td width=\"125\"><strong>REPS<\/strong><\/td>\n<td width=\"125\"><strong>FYI<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"54\"><\/td>\n<td width=\"193\"><strong>\u039a\u03a5\u039a\u039b\u03a9\u039c\u0391 \u0399<\/strong><\/td>\n<td width=\"125\"><\/td>\n<td width=\"125\"><\/td>\n<td width=\"125\"><\/td>\n<\/tr>\n<tr>\n<td width=\"54\">1<\/td>\n<td width=\"193\">\u039a\u0391\u0398\u0399\u03a3\u039c\u0395\u039d\u0397 \u039c\u03a0\u0391\u039d\u0394\u0391 \u039a\u039b\u0399\u03a3\u0397 \u0394\u0399\u039a\u0395\u03a6\u0391\u039b\u039f\u03a5 \u039a\u03a5\u03a0\u039f\u03a5\u039b\u0391<\/td>\n<td width=\"125\">4<\/td>\n<td width=\"125\">15, 12, 10, 8<\/td>\n<td width=\"125\">\u03a0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03b7\u03bd \u03be\u03b5\u03ba\u03bf\u03c5\u03c1\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c4\u03c9\u03bd \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd \u03b5\u03bd\u03ce \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c7\u03b5\u03c1\u03b9\u03ce\u03bd.<\/td>\n<\/tr>\n<tr>\n<td width=\"54\">2<\/td>\n<td width=\"193\">\u03a3\u03a5\u03a1\u039d\u0395\u03a4\u0395 \u039a\u039f\u03a5\u03a1\u039b<\/td>\n<td width=\"125\">4<\/td>\n<td width=\"125\">15, 12, 10, 8<\/td>\n<td width=\"125\">\u03a0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03b7\u03bd \u03be\u03b5\u03ba\u03bf\u03c5\u03c1\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c4\u03c9\u03bd \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd.<\/td>\n<\/tr>\n<tr>\n<td width=\"54\">3<\/td>\n<td width=\"193\">\u03a3\u03a6\u03a5\u03a1\u0391 \u039c\u03a0\u039f\u03a5\u039b\u0391\u03a1\u0391<\/td>\n<td width=\"125\">4<\/td>\n<td width=\"125\">10, 10, 8, 8<\/td>\n<td width=\"125\">\u0394\u03b5\u03bd \u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03c7\u03c1\u03cc\u03bd\u03bf\u03c2 \u03b1\u03bd\u03ac\u03c0\u03b1\u03c5\u03c3\u03b7\u03c2 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c4\u03c9\u03bd \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd.<\/td>\n<\/tr>\n<tr>\n<td width=\"54\">4<\/td>\n<td width=\"193\">\u039c\u039f\u039d\u039f\u03a7\u03a1\u0391\u03a4\u039f\u03a3 \u0391\u039b\u0397\u03a4\u0397\u03a1\u0391\u03a3 \u039a\u0397\u03a1\u03a5\u039a\u0391\u03a3 \u039c\u03a0\u039f\u03a5\u039b\u0391\u03a1\u0391 (\u0391\u03a1\u0399\u03a3\u03a4\u0395\u03a1\u039f + \u0394\u0395\u039e\u0399 \u039c\u03a0\u03a1\u0391\u039a\u0399)<\/td>\n<td width=\"125\">4<\/td>\n<td width=\"125\">10, 8, 6, 6 (\u03b3\u03b9\u03b1 \u03ba\u03ac\u03b8\u03b5 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac)<\/td>\n<td width=\"125\">\u0398\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03be\u03b5\u03ba\u03bf\u03c5\u03c1\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03b3\u03b9\u03b1 60 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1 \u03c0\u03c1\u03b9\u03bd \u03bc\u03b5\u03c4\u03b1\u03b2\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03ac\u03bb\u03bb\u03b7 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac. \u0391\u03c0\u03bf\u03c6\u03cd\u03b3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b1\u03bd\u03ac\u03c0\u03b1\u03c5\u03c3\u03b7 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c4\u03c9\u03bd \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd.<\/td>\n<\/tr>\n<tr>\n<td width=\"54\"><\/td>\n<td width=\"193\"><strong>\u039a\u03a5\u039a\u039b\u03a9\u039c\u0391 II<\/strong><\/td>\n<td width=\"125\"><\/td>\n<td width=\"125\"><\/td>\n<td width=\"125\"><\/td>\n<\/tr>\n<tr>\n<td width=\"54\">1<\/td>\n<td width=\"193\">\u0395\u03a0\u0395\u039a\u03a4\u0391\u03a3\u0397 \u03a4\u03a1\u0399\u039a\u0395\u03a6\u0391\u039b\u039f\u03a5 \u039f\u03a1\u0398\u0399\u0391\u03a3 \u039c\u03a0\u0391\u03a1\u039c\u03a0\u0391\u03a1\u0391<\/td>\n<td width=\"125\">4<\/td>\n<td width=\"125\">15, 12, 10, 10<\/td>\n<td width=\"125\">\u0394\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03c4\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b2\u03c1\u03b1\u03c7\u03af\u03bf\u03bd\u03b1 \u03bc\u03b5 EZ-ba \u03ba\u03b1\u03b9 \u03b1\u03c0\u03bf\u03c6\u03cd\u03b3\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03be\u03b5\u03ba\u03bf\u03c5\u03c1\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c4\u03c9\u03bd \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd.<\/td>\n<\/tr>\n<tr>\n<td width=\"54\">2<\/td>\n<td width=\"193\">EZ-BAR SKULLCRUSHER<\/td>\n<td width=\"125\">4<\/td>\n<td width=\"125\">15, 12, 10, 10<\/td>\n<td width=\"125\">\u039c\u03b7\u03bd \u03b5\u03c0\u03b1\u03bd\u03b1\u03c0\u03b1\u03cd\u03b5\u03c3\u03b1\u03b9 \u03b1\u03bd\u03ac\u03bc\u03b5\u03c3\u03b1 \u03c3\u03c4\u03b9\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2.<\/td>\n<\/tr>\n<tr>\n<td width=\"54\">3<\/td>\n<td width=\"193\">\u0392\u0391\u03a4\u03a5\u03a8\u0397 \u03a4\u03a1\u0399\u039a\u0395\u03a6\u0391\u039b\u039f\u03a5<\/td>\n<td width=\"125\">4<\/td>\n<td width=\"125\">12<\/td>\n<td width=\"125\">\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03b5\u03af\u03c4\u03b5 \u03bc\u03b7\u03c7\u03b1\u03bd\u03ae \u03b5\u03af\u03c4\u03b5 \u03bc\u03c0\u03ac\u03bd\u03c4\u03b1 \u03b1\u03bd\u03ac\u03bb\u03bf\u03b3\u03b1 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03b5\u03c1\u03af\u03c0\u03c4\u03c9\u03c3\u03b7. \u0395\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03c4\u03b5 12 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03ba\u03ac\u03b8\u03b5 \u03c3\u03b5\u03c4 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b7\u03bd \u03b5\u03c0\u03b1\u03bd\u03b1\u03c0\u03b1\u03cd\u03b5\u03c3\u03c4\u03b5 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c4\u03c9\u03bd \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd.<\/td>\n<\/tr>\n<tr>\n<td width=\"54\">4<\/td>\n<td width=\"193\">\u0394\u0399\u03a0\u039b\u039f\u03a7\u03a1\u039f\u039d\u0399\u039f\u03a3 \u03a4\u03a1\u0399\u039a\u0395\u03a6\u0391\u039b\u039f\u03a3 \u039b\u0391\u039a\u03a4\u03a9\u03a3\u0397<\/td>\n<td width=\"125\">4<\/td>\n<td width=\"125\">12<\/td>\n<td width=\"125\">\u039e\u03b5\u03ba\u03bf\u03c5\u03c1\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03b3\u03b9\u03b1 60 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c4\u03c9\u03bd \u03c3\u03b5\u03c4.<\/td>\n<\/tr>\n<tr>\n<td width=\"54\"><\/td>\n<td width=\"193\"><strong>\u03a5\u03a0\u0395\u03a1\u03a3\u0395\u03a4<\/strong><\/td>\n<td width=\"125\"><\/td>\n<td width=\"125\"><\/td>\n<td width=\"125\"><\/td>\n<\/tr>\n<tr>\n<td width=\"54\">1<\/td>\n<td width=\"193\">\u039c\u03a0\u039f\u03a5\u039b\u0391\u03a1\u0391 \u039c\u03a0\u0391\u03a1\u039c\u03a0\u0391\u03a1\u0391<\/td>\n<td width=\"125\">3<\/td>\n<td width=\"125\">21<\/td>\n<td width=\"125\">\u0398\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ac 21 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03c7\u03c9\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03b5\u03c2 \u03c3\u03b5 7 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03c0\u03bf\u03c5 \u03b3\u03af\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03c4\u03bf \u03ba\u03ac\u03c4\u03c9 \u03bc\u03b9\u03c3\u03cc \u03c4\u03b7\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2, 7 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03c0\u03bf\u03c5 \u03b5\u03ba\u03c4\u03b5\u03bb\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03c3\u03c4\u03bf \u03c0\u03ac\u03bd\u03c9 \u03bc\u03b9\u03c3\u03cc \u03c4\u03b7\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 7 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03c3\u03b5 \u03c0\u03bb\u03ae\u03c1\u03b5\u03c2 \u03b5\u03cd\u03c1\u03bf\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2.<\/td>\n<\/tr>\n<tr>\n<td width=\"54\">2<\/td>\n<td width=\"193\">\u0395\u03a0\u0395\u039a\u03a4\u0391\u03a3\u0397 \u03a4\u03a1\u0399\u039a\u0395\u03a6\u0391\u039b\u039f\u03a5<\/td>\n<td width=\"125\">3<\/td>\n<td width=\"125\">21<\/td>\n<td width=\"125\">\u03a0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c6\u03cd\u03b3\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03be\u03b5\u03ba\u03bf\u03c5\u03c1\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03cc, \u03b5\u03bd\u03ce \u03c7\u03c9\u03c1\u03af\u03b6\u03b5\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c4\u03b9\u03c2 21 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03c3\u03b5 7 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03c0\u03bf\u03c5 \u03b5\u03ba\u03c4\u03b5\u03bb\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03cc\u03bb\u03bf \u03c4\u03bf \u03b5\u03cd\u03c1\u03bf\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2, 7 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03c3\u03c4\u03bf \u03ba\u03ac\u03c4\u03c9 \u03bc\u03b9\u03c3\u03cc \u03c4\u03b7\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 7 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03c0\u03bf\u03c5 \u03b5\u03ba\u03c4\u03b5\u03bb\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03c3\u03c4\u03bf \u03c0\u03ac\u03bd\u03c9 \u03bc\u03b9\u03c3\u03cc \u03c4\u03b7\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3004\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/11\/triceps1.png\" alt=\"\" width=\"750\" height=\"479\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/11\/triceps1.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/11\/triceps1-300x192.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/11\/triceps1-18x12.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/11\/triceps1-561x358.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/11\/triceps1-265x169.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/11\/triceps1-531x339.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/11\/triceps1-364x232.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/11\/triceps1-728x465.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/11\/triceps1-608x388.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2><\/h2>\n<p>&nbsp;<\/p>\n<h2>\u03c3\u03c5\u03bc\u03c0\u03ad\u03c1\u03b1\u03c3\u03bc\u03b1<\/h2>\n<p>\u0391\u03bd\u03b5\u03be\u03ac\u03c1\u03c4\u03b7\u03c4\u03b1 \u03b1\u03c0\u03cc \u03c4\u03bf \u03b1\u03bd \u03b5\u03af\u03c3\u03c4\u03b5 \u03b1\u03c1\u03c7\u03ac\u03c1\u03b9\u03bf\u03c2, \u03bc\u03b5\u03c3\u03b1\u03af\u03bf\u03c5 \u03ae \u03c0\u03c1\u03bf\u03c7\u03c9\u03c1\u03b7\u03bc\u03ad\u03bd\u03bf\u03c5 \u03b5\u03c0\u03b9\u03c0\u03ad\u03b4\u03bf\u03c5 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b1 bodybuilder, \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b4\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03cc\u03c3\u03b7 \u03c0\u03c1\u03bf\u03c3\u03bf\u03c7\u03ae <a href=\"https:\/\/anabolic-coach.com\/el\/\u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf-\u03b3\u03b9\u03b1-\u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2-\u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2-\u03b3\/\" target=\"_blank\" rel=\"noopener\">\u03b5\u03ba\u03c0\u03b1\u03af\u03b4\u03b5\u03c5\u03c3\u03b7<\/a> \u03c4\u03bf \u03c0\u03ac\u03bd\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03cc\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03c5\u03c4\u03cc \u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03b9 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2.<\/p>\n<p>\u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03c1\u03c7\u03ac\u03c1\u03b9\u03bf\u03c5\u03c2, \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03bd\u03b1 \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03ae \u03b2\u03ac\u03c3\u03b7, \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03b5\u03c5\u03cc\u03bc\u03b5\u03bd\u03bf\u03b9 \u03ad\u03bd\u03b1\u03bd \u03c0\u03b9\u03bf \u03ad\u03bc\u03c0\u03b5\u03b9\u03c1\u03bf bodybuilder \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03b4\u03b5\u03af\u03be\u03b5\u03b9 \u03c0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03bc\u03af\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c4\u03c9\u03bd \u03c7\u03b5\u03c1\u03b9\u03ce\u03bd \u03c3\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7.<\/p>\n<p>\u0397 \u03c4\u03ad\u03bb\u03b5\u03b9\u03b1 \u03c6\u03cc\u03c1\u03bc\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03bf\u03bb\u03cd\u03c4\u03c9\u03c2 \u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03b7 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\u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03bf\u03b4\u03b7\u03b3\u03ae\u03c3\u03b5\u03b9 \u03c3\u03b5 \u03b1\u03c0\u03bf\u03b3\u03bf\u03ae\u03c4\u03b5\u03c5\u03c3\u03b7, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03b4\u03b9\u03b1\u03c4\u03b1\u03c1\u03ac\u03c3\u03c3\u03b5\u03b9 \u03c4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae\u03c2 \u03c3\u03b1\u03c2. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ad\u03c1\u03b8\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03b5\u03c0\u03b1\u03c6\u03ae \u03bc\u03b5 \u03ad\u03bd\u03b1\u03bd \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03ae \u03b5\u03b4\u03ce \u03b4\u03c9\u03c1\u03b5\u03ac\u03bd \u03c3\u03ae\u03bc\u03b5\u03c1\u03b1 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03af\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b8&#039; \u03bf\u03b4\u03cc\u03bd \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03ba\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03bc\u03ad\u03b3\u03b5\u03b8\u03bf\u03c2, \u03c4\u03bf \u03c3\u03c7\u03ae\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 \u03c4\u03c9\u03bd \u03c7\u03b5\u03c1\u03b9\u03ce\u03bd \u03c3\u03b1\u03c2.<\/p>","protected":false},"excerpt":{"rendered":"<p>\u0395\u03af\u03bd\u03b1\u03b9 \u03b4\u03af\u03ba\u03b1\u03b9\u03bf \u03bd\u03b1 \u03c0\u03bf\u03cd\u03bc\u03b5 \u03cc\u03c4\u03b9 \u03bf\u03b9 \u03ac\u03bd\u03b4\u03c1\u03b5\u03c2 \u03c4\u03b5\u03af\u03bd\u03bf\u03c5\u03bd \u03bd\u03b1 \u03b4\u03af\u03bd\u03bf\u03c5\u03bd \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03ad\u03bc\u03c6\u03b1\u03c3\u03b7 \u03c3\u03c4\u03b7\u03bd \u03b5\u03ba\u03b3\u03cd\u03bc\u03bd\u03b1\u03c3\u03b7 \u03c4\u03c9\u03bd \u03c7\u03b5\u03c1\u03b9\u03ce\u03bd \u03c4\u03bf\u03c5\u03c2 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2. \u0393\u03b9\u03b1 \u03c4\u03b9\u03c2 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\u03c7\u03ad\u03c1\u03b9\u03b1. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03bc\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c7\u03b5\u03c1\u03b9\u03ce\u03bd \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b6\u03c9\u03c4\u03b9\u03ba\u03cc \u03bc\u03ad\u03c1\u03bf\u03c2 \u03bf\u03c0\u03bf\u03b9\u03b1\u03c3\u03b4\u03ae\u03c0\u03bf\u03c4\u03b5 \u03c0\u03bb\u03ae\u03c1\u03bf\u03c5\u03c2 [\u2026] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/el\/%ce%b3%cf%85%ce%bd%ce%b1%ce%af%ce%ba%ce%b5%cf%82-%cf%87%ce%b5%cf%81%ce%b9%ce%bf%cf%8d-%cf%80%cf%81%ce%bf%cf%80%ce%bf%ce%bd%ce%ae%cf%83%ce%b5%ce%b9%cf%82-%ce%b3%ce%b9%ce%b1-%ce%b1%cf%8d%ce%be%ce%b7\/\">\u03a0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf<\/a><\/p>","protected":false},"author":3,"featured_media":3007,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69,73],"tags":[],"class_list":{"0":"post-2994","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training","8":"category-womens"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Women Arm Workouts For Increased Muscle Size, Shape and Strength - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Sculpt and strengthen with women&#039;s 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