{"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\/el\/%cf%84%ce%ad%ce%bb%ce%b5%ce%b9%ce%b1-%ce%bb%ce%b5%ce%af%ce%b1-%ce%bc%ce%b5-%cf%84%cf%81%ce%af%ce%b1-%ce%b3%ce%bb%ce%bf%cf%85%cf%84%ce%bf%cf%80%cf%81%ce%bf%cf%80%ce%bf%ce%bd%ce%b7%cf%84%ce%b9%ce%ba\/","title":{"rendered":"\u03a7\u03c4\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7\u03bd \u03c4\u03ad\u03bb\u03b5\u03b9\u03b1 \u03bb\u03b5\u03af\u03b1 \u03bc\u03b5 \u03c4\u03c1\u03af\u03b1 \u03ba\u03bf\u03c1\u03c5\u03c6\u03b1\u03af\u03b1 \u03c0\u03c1\u03bf\u03b3\u03c1\u03ac\u03bc\u03bc\u03b1\u03c4\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd"},"content":{"rendered":"<p><span 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\u03b5\u03c0\u03b9\u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03bf\u03c5\u03bc\u03b5 \u03c4\u03c1\u03af\u03b1 \u03ba\u03bf\u03c1\u03c5\u03c6\u03b1\u03af\u03b1 \u03c0\u03c1\u03bf\u03b3\u03c1\u03ac\u03bc\u03bc\u03b1\u03c4\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03b3\u03b9\u03b1 bodybuilders \u03c0\u03c1\u03bf\u03c4\u03bf\u03cd \u03b1\u03c0\u03bf\u03ba\u03b1\u03bb\u03cd\u03c8\u03bf\u03c5\u03bc\u03b5 \u03c4\u03b7 \u03c3\u03b7\u03bc\u03b1\u03c3\u03af\u03b1 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c4\u03c9\u03bd \u03ba\u03bf\u03c1\u03c5\u03c6\u03b1\u03af\u03c9\u03bd \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ce\u03bd \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03b5\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c0\u03bf\u03c5 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03b5\u03c0\u03b9\u03bb\u03ad\u03be\u03b5\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2.<\/span><\/p>\n<p><iframe title=\"\u03a0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03b1\u03bd\u03b1\u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae\u03c2 \u03b2\u03af\u03bd\u03c4\u03b5\u03bf YouTube\" src=\"https:\/\/www.youtube.com\/embed\/dggZOx6-3TY?si=iBxmMF3Q2Jz5xfKK\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2>3 \u03a0\u03c1\u03bf\u03b3\u03c1\u03ac\u03bc\u03bc\u03b1\u03c4\u03b1 \u0395\u03ba\u03c0\u03b1\u03af\u03b4\u03b5\u03c5\u03c3\u03b7\u03c2 \u0393\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03b3\u03b9\u03b1 \u03c4\u03ad\u03bb\u03b5\u03b9\u03b1 \u03bb\u03b5\u03af\u03b1<\/h2>\n<p>\u0395\u03ac\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03ba\u03c0\u03b1\u03b9\u03b4\u03b5\u03cd\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 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\u03c0\u03bf\u03c5 \u03b1\u03bd\u03b1\u03b6\u03b7\u03c4\u03bf\u03cd\u03bd \u03c4\u03bf\u03c5\u03c2 \u03c3\u03c4\u03c1\u03bf\u03b3\u03b3\u03c5\u03bb\u03b5\u03bc\u03ad\u03bd\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b3\u03c5\u03c1\u03af\u03b6\u03bf\u03c5\u03bd \u03c4\u03b1 \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9\u03b1 \u03ba\u03ac\u03b8\u03b5 \u03c6\u03bf\u03c1\u03ac \u03c0\u03bf\u03c5 \u03c0\u03b5\u03c1\u03bd\u03ac\u03c4\u03b5.<\/p>\n<h3>\u03a0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u0395\u03ba\u03c0\u03b1\u03af\u03b4\u03b5\u03c5\u03c3\u03b7\u03c2 \u0393\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd 1<\/h3>\n<p>\u03a4\u03bf \u03c0\u03c1\u03ce\u03c4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03ad\u03bd\u03b1 \u03ba\u03cd\u03ba\u03bb\u03c9\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03c1\u03af\u03b1 supersets. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03b5\u03af\u03c4\u03b5 \u03b1\u03c5\u03c4\u03ae\u03bd \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03bc\u03cc\u03bd\u03bf \u03bc\u03af\u03b1 \u03c6\u03bf\u03c1\u03ac \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1, \u03b1\u03bb\u03bb\u03ac \u03b5\u03be\u03b1\u03b9\u03c4\u03af\u03b1\u03c2 \u03b1\u03c5\u03c4\u03bf\u03cd, \u03c4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03c3\u03b1\u03c2 \u03b8\u03b1 \u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03b9 \u03c0\u03bf\u03bb\u03bb\u03ad\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03ba\u03b1\u03b9 \u03cc\u03b3\u03ba\u03bf \u03cc\u03c0\u03c9\u03c2 \u03c4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c3\u03c4\u03bf\u03bd \u03c0\u03b1\u03c1\u03b1\u03ba\u03ac\u03c4\u03c9 \u03c0\u03af\u03bd\u03b1\u03ba\u03b1.<\/p>\n<table width=\"0\">\n<tbody>\n<tr>\n<td width=\"208\"><strong>\u03a0\u03a1\u039f\u03a0\u039f\u039d\u0397\u03a3\u0397 \u0393\u039b\u039f\u03a5\u03a4\u039f\u03a5 1<\/strong><\/td>\n<td width=\"208\"><strong>SET\/REPS<\/strong><\/td>\n<td width=\"208\"><strong>\u03a3\u03a7\u039f\u039b\u0399\u0391 &amp; \u03a7\u03a1\u039f\u039d\u039f\u03a3 \u0391\u039d\u0391\u03a0\u0391\u03a5\u03a3\u0397\u03a3<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>\u039a\u03a5\u039a\u039b\u03a9\u039c\u0391<\/strong><\/td>\n<td width=\"208\"><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">\u03a0\u03bb\u03ac\u03b3\u03b9\u03b5\u03c2 \u03c0\u03c4\u03ce\u03c3\u03b5\u03b9\u03c2<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\"><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Bodyweight Glute Bridge<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\"><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Squat \u03bc\u03b5 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc \u03b2\u03ac\u03c1\u03bf\u03c2<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\"><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>\u03a5\u03a0\u0395\u03a1\u03a3\u0395\u03a4 <\/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\">Bodyweight Reverse Lunge<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\">\u0392\u03b5\u03b2\u03b1\u03b9\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03b5\u03ba\u03c4\u03b5\u03bb\u03b5\u03af\u03c4\u03b5 10 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03ba\u03ac\u03b8\u03b5 \u03c0\u03cc\u03b4\u03b9 \u03ba\u03b1\u03b9 \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\u03cc\u03bd\u03bf \u03bc\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03ba\u03ac\u03b8\u03b5 superset.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Feet-Forward Smith Machine<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\">\u03a0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03c3\u03c6\u03af\u03be\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 \u03b4\u03cd\u03bf \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1 \u03c3\u03c4\u03b7\u03bd \u03ba\u03bf\u03c1\u03cd\u03c6\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \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 \u03bc\u03cc\u03bd\u03bf \u03bc\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03ba\u03ac\u03b8\u03b5 superset.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>\u03a5\u03a0\u0395\u03a1\u03a3\u0395\u03a4 <\/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\">Dumbbell Step-Up<\/td>\n<td width=\"208\">4&#215;10<\/td>\n<td width=\"208\">\u039f\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03ce\u03c3\u03c4\u03b5 10 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03ba\u03ac\u03b8\u03b5 \u03c0\u03cc\u03b4\u03b9 \u03ba\u03b1\u03b9 \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 \u03bc\u03cc\u03bd\u03bf \u03bc\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03ba\u03ac\u03b8\u03b5 superset.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Barbell Romanian Deadlift<\/td>\n<td width=\"208\">4&#215;8<\/td>\n<td width=\"208\">\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\u03ac \u03b1\u03c0\u03cc \u03ba\u03ac\u03b8\u03b5 superset.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>\u03a5\u03a0\u0395\u03a1\u03a3\u0395\u03a4<\/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\">\u039c\u03c0\u03bf\u03cd\u03ba\u03bb\u03b1 \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\">\u0392\u03b5\u03b2\u03b1\u03b9\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03c3\u03b7\u03ba\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03ac \u03c3\u03b1\u03c2 \u03c3\u03c4\u03b7\u03bd \u03ba\u03bf\u03c1\u03c5\u03c6\u03ae \u03ba\u03ac\u03b8\u03b5 \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03c9\u03bc\u03ad\u03bd\u03b7\u03c2 \u03b5\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7\u03c2 \u03ba\u03b1\u03b9 \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\u03cc\u03bd\u03bf \u03bc\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03ba\u03ac\u03b8\u03b5 superset.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">\u03a3\u03b1\u03bd\u03af\u03b4\u03b1<\/td>\n<td width=\"208\">3\u00d730 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1<\/td>\n<td width=\"208\">\u039e\u03b5\u03ba\u03bf\u03c5\u03c1\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03b3\u03b9\u03b1 15 \u03ad\u03c9\u03c2 30 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1 \u03bc\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03ba\u03ac\u03b8\u03b5 superset.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Lunges<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\">\u039f\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03ce\u03c3\u03c4\u03b5 10 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03ba\u03ac\u03b8\u03b5 \u03c0\u03cc\u03b4\u03b9 \u03ba\u03b1\u03b9 \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 \u03bc\u03cc\u03bd\u03bf \u03bc\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03ba\u03ac\u03b8\u03b5 superset.<\/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>\u03a0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u0395\u03ba\u03c0\u03b1\u03af\u03b4\u03b5\u03c5\u03c3\u03b7\u03c2 \u0393\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd 2<\/h3>\n<p>\u0393\u03b9\u03b1 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03b4\u03b5\u03cd\u03c4\u03b5\u03c1\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd, \u03b7 \u03ba\u03cd\u03c1\u03b9\u03b1 \u03b5\u03c3\u03c4\u03af\u03b1\u03c3\u03ae \u03c3\u03b1\u03c2 \u03b8\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03c4\u03b7\u03bd \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7, \u03b5\u03bd\u03ce \u03b1\u03c6\u03b9\u03b5\u03c1\u03ce\u03bd\u03b5\u03c4\u03b5 \u03bc\u03cc\u03bd\u03bf \u03b4\u03cd\u03bf \u03b7\u03bc\u03ad\u03c1\u03b5\u03c2 \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1 \u03b5\u03ba\u03c0\u03b1\u03b9\u03b4\u03b5\u03cd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2 \u03bc\u03b5 \u03bb\u03b9\u03b3\u03cc\u03c4\u03b5\u03c1\u03bf \u03cc\u03b3\u03ba\u03bf \u03ba\u03b1\u03b9 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae.<\/p>\n<p>\u03a4\u03b9\u03c2 \u03b4\u03cd\u03bf \u03b7\u03bc\u03ad\u03c1\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03b5\u03ba\u03c0\u03b1\u03b9\u03b4\u03b5\u03cd\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2, \u03b8\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03ba\u03cd\u03ba\u03bb\u03c9\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03b4\u03cd\u03bf \u03c3\u03bf\u03cd\u03c0\u03b5\u03c1\u03c3\u03b5\u03c4 \u03c4\u03bf \u03ba\u03b1\u03b8\u03ad\u03bd\u03b1 \u03cc\u03c0\u03c9\u03c2 \u03c4\u03bf \u03c3\u03c7\u03ae\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c3\u03c4\u03bf\u03bd \u03c0\u03b1\u03c1\u03b1\u03ba\u03ac\u03c4\u03c9 \u03c0\u03af\u03bd\u03b1\u03ba\u03b1.<\/p>\n<table style=\"height: 830px;\" width=\"700\">\n<tbody>\n<tr>\n<td width=\"208\"><strong>\u03a0\u03a1\u039f\u03a0\u039f\u039d\u0397\u03a3\u0397 \u0393\u039b\u039f\u03a5\u03a4\u039f\u03a5 2<\/strong><\/td>\n<td width=\"208\"><strong>SET\/REPS<\/strong><\/td>\n<td width=\"208\"><strong>\u03a3\u03a7\u039f\u039b\u0399\u0391 &amp; \u03a7\u03a1\u039f\u039d\u039f\u03a3 \u0391\u039d\u0391\u03a0\u0391\u03a5\u03a3\u0397\u03a3<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>\u0397\u039c\u0395\u03a1\u0391 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>\u039a\u03a5\u039a\u039b\u03a9\u039c\u0391<\/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\">Lateral Lunge + Bodyweight Glute Bridge + Bodyweight Squat<\/td>\n<td width=\"208\">2-3&#215;10<\/td>\n<td width=\"208\">\u0395\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03c4\u03b5 \u03b1\u03c0\u03cc 2 \u03ad\u03c9\u03c2 3 \u03c3\u03b5\u03c4 \u03b3\u03b9\u03b1 \u03ba\u03ac\u03b8\u03b5 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03bc\u03b5 10 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03b1\u03bd\u03ac \u03c3\u03b5\u03c4.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>\u03a5\u03a0\u0395\u03a1\u03a3\u0395\u03a4 <\/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\">Kettlebell Sumo Deadlift<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\">\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\u03ac \u03b1\u03c0\u03cc \u03ba\u03ac\u03b8\u03b5 superset.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">\u0396\u03c5\u03b3\u03b9\u03c3\u03bc\u03ad\u03bd\u03b7 \u03b3\u03ad\u03c6\u03c5\u03c1\u03b1 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\">\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\u03ac \u03b1\u03c0\u03cc \u03ba\u03ac\u03b8\u03b5 superset.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>\u03a5\u03a0\u0395\u03a1\u03a3\u0395\u03a4<\/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\">Dumbbell Romanian Deadlift<\/td>\n<td width=\"208\">4&#215;10<\/td>\n<td width=\"208\"><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">\u039c\u03c0\u03c1\u03bf\u03c3\u03c4\u03b9\u03bd\u03cc \u03a0\u03ad\u03bb\u03bc\u03b1 \u0391\u03bd\u03c5\u03c8\u03c9\u03bc\u03ad\u03bd\u03bf Lunge<\/td>\n<td width=\"208\">4&#215;10<\/td>\n<td width=\"208\"><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>\u0397\u039c\u0395\u03a1\u0391 2<\/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>\u039a\u03a5\u039a\u039b\u03a9\u039c\u0391<\/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\">Lateral Lunge + Bodyweight Glute Bridge + Bodyweight Squat<\/td>\n<td width=\"208\">2-3&#215;10<\/td>\n<td width=\"208\"><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>\u03a5\u03a0\u0395\u03a1\u03a3\u0395\u03a4<\/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\">Kettlebell Lateral Lunge<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\">\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\u03ac \u03b1\u03c0\u03cc \u03ba\u03ac\u03b8\u03b5 superset.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Bodyweight Bulgarian Split squat<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\">\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\u03ac \u03b1\u03c0\u03cc \u03ba\u03ac\u03b8\u03b5 superset.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>\u03a5\u03a0\u0395\u03a1\u03a3\u0395\u03a4<\/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\">\u039e\u03b1\u03c0\u03bb\u03c9\u03bc\u03ad\u03bd\u03b7 \u03bc\u03c0\u03bf\u03cd\u03ba\u03bb\u03b1 \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd<\/td>\n<td width=\"208\">4&#215;10<\/td>\n<td width=\"208\">\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\u03ac \u03b1\u03c0\u03cc \u03ba\u03ac\u03b8\u03b5 superset.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Barbell Deadlift<\/td>\n<td width=\"208\">4&#215;10<\/td>\n<td width=\"208\">\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\u03ac \u03b1\u03c0\u03cc \u03ba\u03ac\u03b8\u03b5 superset.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3>\u03a0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u0395\u03ba\u03c0\u03b1\u03af\u03b4\u03b5\u03c5\u03c3\u03b7\u03c2 \u0393\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd 3<\/h3>\n<p>\u0398\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03b5\u03af\u03c4\u03b5 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03c4\u03c1\u03af\u03c4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03c4\u03c1\u03b5\u03b9\u03c2 \u03c6\u03bf\u03c1\u03ad\u03c2 \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1. \u0398\u03b1 \u03bc\u03b5\u03b9\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03bd \u03cc\u03b3\u03ba\u03bf \u03c3\u03b1\u03c2 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03c9\u03bd \u03c3\u03c5\u03bd\u03b5\u03b4\u03c1\u03b9\u03ce\u03bd \u03c3\u03b1\u03c2 \u03b5\u03bd\u03ce \u03b4\u03af\u03bd\u03b5\u03c4\u03b5 \u03c0\u03c1\u03bf\u03c4\u03b5\u03c1\u03b1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7.<\/p>\n<p>\u0391\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c4\u03c1\u03af\u03c4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03c3\u03c4\u03bf\u03bd \u03c0\u03b1\u03c1\u03b1\u03ba\u03ac\u03c4\u03c9 \u03c0\u03af\u03bd\u03b1\u03ba\u03b1.<\/p>\n<table style=\"height: 865px;\" width=\"708\">\n<tbody>\n<tr>\n<td width=\"208\"><strong>\u03a0\u03a1\u039f\u03a0\u039f\u039d\u0397\u03a3\u0397 \u0393\u039b\u039f\u03a5\u03a4\u039f\u03a5 3<\/strong><\/td>\n<td width=\"208\"><strong>SET\/REPS<\/strong><\/td>\n<td width=\"208\"><strong>\u03a3\u03a7\u039f\u039b\u0399\u0391 &amp; \u03a7\u03a1\u039f\u039d\u039f\u03a3 \u0391\u039d\u0391\u03a0\u0391\u03a5\u03a3\u0397\u03a3<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>\u0397\u039c\u0395\u03a1\u0391 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>\u03a5\u03a0\u0395\u03a1\u03a3\u0395\u03a4<\/strong><\/td>\n<td width=\"208\"><\/td>\n<td width=\"208\"><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Reverse Lunge<\/td>\n<td width=\"208\">2&#215;12<\/td>\n<td width=\"208\">\u03a0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7 \u03c1\u03bf\u03c5\u03c4\u03af\u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c7\u03c9\u03c1\u03af\u03c2 \u03bd\u03b1 \u03be\u03b5\u03ba\u03bf\u03c5\u03c1\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Squat \u03bc\u03b5 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc \u03b2\u03ac\u03c1\u03bf\u03c2<\/td>\n<td width=\"208\">2&#215;12<\/td>\n<td width=\"208\">\u03a0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03b1\u03c5\u03c4\u03ae\u03bd \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c7\u03c9\u03c1\u03af\u03c2 \u03bd\u03b1 \u03be\u03bf\u03b4\u03b5\u03cd\u03b5\u03c4\u03b5 \u03c7\u03c1\u03cc\u03bd\u03bf \u03be\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7\u03c2.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>\u039a\u03a5\u039a\u039b\u03a9\u039c\u0391<\/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\">Dumbbell Step-Up + \u039e\u03b1\u03c0\u03bb\u03c9\u03bc\u03ad\u03bd\u03bf Leg Curl + Lateral Lunge<\/td>\n<td width=\"208\">3&#215;12<\/td>\n<td width=\"208\">\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\u03ac \u03c4\u03bf \u03ba\u03cd\u03ba\u03bb\u03c9\u03bc\u03b1.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>\u0397\u039c\u0395\u03a1\u0391 2<\/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>\u03a5\u03a0\u0395\u03a1\u03a3\u0395\u03a4<\/strong><\/td>\n<td width=\"208\"><\/td>\n<td width=\"208\"><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Reverse Lunge<\/td>\n<td width=\"208\">2&#215;12<\/td>\n<td width=\"208\">\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.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Squat \u03bc\u03b5 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc \u03b2\u03ac\u03c1\u03bf\u03c2<\/td>\n<td width=\"208\">2&#215;12<\/td>\n<td width=\"208\">\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.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>\u039a\u03a5\u039a\u039b\u03a9\u039c\u0391<\/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\">\u03a3\u03b1\u03bd\u03af\u03b4\u03b1 (20-30 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1) + \u039a\u03cd\u03c0\u03b5\u03bb\u03bb\u03bf Squat + \u0393\u03ad\u03c6\u03c5\u03c1\u03b1 \u03bc\u03b5 \u03b6\u03c5\u03b3\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03b3\u03bb\u03bf\u03c5\u03c4\u03cc<\/td>\n<td width=\"208\">3&#215;12<\/td>\n<td width=\"208\">\u0395\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03c4\u03b5 \u03b1\u03c0\u03cc 20 \u03ad\u03c9\u03c2 30 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 Plank \u03ba\u03b1\u03b9 \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 \u03bc\u03cc\u03bd\u03bf \u03bc\u03b5\u03c4\u03ac \u03c4\u03bf \u03ba\u03cd\u03ba\u03bb\u03c9\u03bc\u03b1.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>\u0397\u039c\u0395\u03a1\u0391 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>\u03a5\u03a0\u0395\u03a1\u03a3\u0395\u03a4<\/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\">Reverse Lunge<\/td>\n<td width=\"208\">2&#215;12<\/td>\n<td width=\"208\">\u0394\u03b5\u03bd \u03b1\u03c0\u03b1\u03b9\u03c4\u03b5\u03af\u03c4\u03b1\u03b9 \u03c7\u03c1\u03cc\u03bd\u03bf\u03c2 \u03b1\u03bd\u03ac\u03c0\u03b1\u03c5\u03c3\u03b7\u03c2.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Squat \u03bc\u03b5 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc \u03b2\u03ac\u03c1\u03bf\u03c2<\/td>\n<td width=\"208\">2&#215;12<\/td>\n<td width=\"208\">\u0394\u03b5\u03bd \u03b1\u03c0\u03b1\u03b9\u03c4\u03b5\u03af\u03c4\u03b1\u03b9 \u03c7\u03c1\u03cc\u03bd\u03bf\u03c2 \u03b1\u03bd\u03ac\u03c0\u03b1\u03c5\u03c3\u03b7\u03c2.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>\u039a\u03a5\u039a\u039b\u03a9\u039c\u0391<\/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\">Dumbbell Romanian Deadlift + Walking Lunge + \u0395\u03bd\u03b1\u03bb\u03bb\u03b1\u03c3\u03c3\u03cc\u03bc\u03b5\u03bd\u03b7 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u03bc\u03b5 \u03ad\u03bd\u03b1 \u03c0\u03cc\u03b4\u03b9<\/td>\n<td width=\"208\">3&#215;12<\/td>\n<td width=\"208\">\u0395\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03c4\u03b5 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd 20 \u03ba\u03b1\u03b9 30 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03bf\u03bb\u03ad\u03c0\u03c4\u03c9\u03bd \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u0395\u03bd\u03b1\u03bb\u03bb\u03b1\u03c3\u03c3\u03cc\u03bc\u03b5\u03bd\u03b7\u03c2 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2 \u03bc\u03b5 \u03ad\u03bd\u03b1 \u03c0\u03cc\u03b4\u03b9 \u03ba\u03b1\u03b9 \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 \u03bc\u03cc\u03bd\u03bf \u03bc\u03b5\u03c4\u03ac \u03c4\u03bf \u03ba\u03cd\u03ba\u03bb\u03c9\u03bc\u03b1.<\/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;\">\u0393\u03b9\u03b1\u03c4\u03af \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ae \u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2;<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u0397 \u03bf\u03bc\u03ac\u03b4\u03b1 \u03c4\u03c9\u03bd \u03b3\u03bb\u03bf\u03c5\u03c4\u03b9\u03b1\u03af\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd \u03c3\u03b1\u03c2 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af\u03c4\u03b1\u03b9 \u03bf\u03c5\u03c3\u03b9\u03b1\u03c3\u03c4\u03b9\u03ba\u03ac \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03c4\u03b1\u03bd\u03c5\u03c3\u03c4\u03ad\u03c2 \u03c0\u03b5\u03c1\u03b9\u03c4\u03bf\u03bd\u03af\u03b1 latae, gluteus medius, gluteus minimus \u03ba\u03b1\u03b9 gluteus maximus.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0391\u03c5\u03c4\u03bf\u03af \u03bf\u03b9 \u03bc\u03cd\u03b5\u03c2 \u03c0\u03b1\u03af\u03b6\u03bf\u03c5\u03bd \u03ba\u03c1\u03af\u03c3\u03b9\u03bc\u03bf \u03c1\u03cc\u03bb\u03bf \u03c3\u03c4\u03b7\u03bd \u03c0\u03b1\u03c1\u03bf\u03c7\u03ae \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03c3\u03c4\u03bf\u03bd \u03ba\u03bf\u03c1\u03bc\u03cc \u03c3\u03b1\u03c2, \u03b5\u03bd\u03ce \u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b1 \u03c0\u03c1\u03bf\u03ac\u03b3\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03b5\u03c5\u03b5\u03bb\u03b9\u03be\u03af\u03b1 \u03c3\u03c4\u03b1 \u03ba\u03ac\u03c4\u03c9 \u03ac\u03ba\u03c1\u03b1 \u03c3\u03b1\u03c2, \u03b5\u03bd\u03b9\u03c3\u03c7\u03cd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1 \u03c4\u03b9\u03c2 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b5\u03c2 \u03c4\u03b7\u03c2 \u03b1\u03c0\u03b1\u03b3\u03c9\u03b3\u03ae\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03ad\u03ba\u03c4\u03b1\u03c3\u03b7\u03c2 \u03c4\u03bf\u03c5 \u03b9\u03c3\u03c7\u03af\u03bf\u03c5.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0395\u03ba\u03c0\u03b1\u03b9\u03b4\u03b5\u03cd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2, \u03b8\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03c0\u03bf\u03bc\u03ad\u03bd\u03c9\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03b5\u03af\u03c4\u03b5 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1 \u03bc\u03b9\u03b1 \u03c3\u03b5\u03b9\u03c1\u03ac \u03b1\u03c0\u03cc \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03ba\u03ac\u03c4\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2, \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03b1\u03bd\u03bf\u03bc\u03ad\u03bd\u03c9\u03bd \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ce\u03bd \u03ac\u03c1\u03c3\u03b5\u03c9\u03bd \u03b8\u03b1\u03bd\u03ac\u03c4\u03bf\u03c5, \u03ac\u03bb\u03bc\u03b1\u03c4\u03b1, \u03b2\u03b7\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03ce\u03bd, \u03b2\u03bf\u03bb\u03ac\u03bd \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03c9\u03bd \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd \u03c0\u03bf\u03bb\u03bb\u03b1\u03c0\u03bb\u03ce\u03bd \u03b1\u03c1\u03b8\u03c1\u03ce\u03c3\u03b5\u03c9\u03bd.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0388\u03c4\u03c3\u03b9, \u03b5\u03ba\u03c4\u03cc\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bd \u03bd\u03b1 \u03c6\u03b1\u03af\u03bd\u03b5\u03c3\u03c4\u03b5 \u03cc\u03bc\u03bf\u03c1\u03c6\u03b1, \u03c4\u03b1 \u03c0\u03c1\u03bf\u03b3\u03c1\u03ac\u03bc\u03bc\u03b1\u03c4\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03c0\u03bf\u03c5 \u03b5\u03c0\u03b9\u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03ad\u03c7\u03bf\u03c5\u03bd \u03c3\u03c7\u03b5\u03b4\u03b9\u03b1\u03c3\u03c4\u03b5\u03af \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c3\u03c6\u03ad\u03c1\u03bf\u03c5\u03bd \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c3\u03c4\u03bf\u03bd \u03ba\u03bf\u03c1\u03bc\u03cc, \u03b5\u03bd\u03ce \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1 \u03b5\u03bd\u03b9\u03c3\u03c7\u03cd\u03bf\u03c5\u03bd \u03ba\u03b1\u03b9 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03bd\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03b5\u03c5\u03b5\u03bb\u03b9\u03be\u03af\u03b1 \u03c4\u03bf\u03c5 \u03ba\u03ac\u03c4\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c5\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03cc\u03c2 \u03c3\u03b1\u03c2.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">\u03a0\u03c1\u03bf\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 Glute<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u03a4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03b5\u03ba\u03b3\u03cd\u03bc\u03bd\u03b1\u03c3\u03b7\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03bb\u03ae\u03c1\u03b5\u03c2 \u03c7\u03c9\u03c1\u03af\u03c2 \u03ad\u03bd\u03b1 \u03c3\u03c9\u03c3\u03c4\u03cc \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03cc \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03c3\u03c5\u03bc\u03c0\u03bb\u03b7\u03c1\u03ce\u03bd\u03b5\u03b9 \u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c3\u03c0\u03ac\u03b8\u03b5\u03b9\u03b5\u03c2.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0395\u03c0\u03bf\u03bc\u03ad\u03bd\u03c9\u03c2, \u03b5\u03af\u03c4\u03b5 \u03b1\u03c0\u03bf\u03c6\u03b1\u03c3\u03af\u03c3\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b5\u03af\u03c3\u03c4\u03b5 \u03bc\u03cc\u03bd\u03bf \u03bc\u03af\u03b1 \u03c6\u03bf\u03c1\u03ac \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1 \u03bc\u03b5 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400;\">\u0395\u03af\u03bd\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03b5\u03af\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03ba\u03b1\u03b8\u03b1\u03c1\u03ae \u03b4\u03af\u03b1\u03b9\u03c4\u03b1 \u03bc\u03b5 \u03c5\u03c8\u03b7\u03bb\u03ad\u03c2 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03b5\u03b9 \u03bd\u03b1 \u03c7\u03c4\u03af\u03c3\u03b5\u03c4\u03b5 \u03ac\u03c0\u03b1\u03c7\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03bc\u03ac\u03b6\u03b1, \u03b5\u03bd\u03ce \u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b1 \u03c3\u03b1\u03c2 \u03c0\u03b1\u03c1\u03ad\u03c7\u03b5\u03b9 \u03c4\u03b7 \u03c3\u03c9\u03c3\u03c4\u03ae \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1 \u03c3\u03b5 \u03c5\u03b3\u03b9\u03ae \u03bb\u03af\u03c0\u03b7 \u03ba\u03b1\u03b9 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400;\">\u03a3\u03b7\u03bc\u03b5\u03b9\u03ce\u03c3\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03bf \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03bf\u03c2 \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc\u03c2 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03c9\u03bd \u03c3\u03b1\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03bf\u03c3\u03c4\u03b5\u03af \u03b1\u03bd\u03ac\u03bb\u03bf\u03b3\u03b1 \u03b1\u03c6\u03bf\u03cd \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03b4\u03af\u03b1\u03b9\u03c4\u03b1 \u03c4\u03bf\u03c5 \u03c0\u03c1\u03bf\u03b3\u03c1\u03ac\u03bc\u03bc\u03b1\u03c4\u03bf\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03b3\u03b9\u03b1 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf \u03b1\u03c0\u03cc \u03ad\u03bd\u03b1 \u03bc\u03ae\u03bd\u03b1. \u039c\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03b4\u03b9\u03ac\u03c3\u03c4\u03b7\u03bc\u03b1, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c6\u03b1\u03c3\u03af\u03c3\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03c4\u03b5 \u03ae \u03bd\u03b1 \u03bc\u03b5\u03b9\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03bd \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03bf \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03c9\u03bd \u03c3\u03b1\u03c2 \u03ad\u03c9\u03c2 \u03ba\u03b1\u03b9 300 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c0\u03b5\u03c4\u03cd\u03c7\u03b5\u03c4\u03b5 \u03c4\u03bf\u03bd \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03bf \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03cc \u03c3\u03b1\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c5\u03b9\u03bf\u03b8\u03b5\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03bf \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03cc \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03ad\u03be\u03b9 \u03b3\u03b5\u03c5\u03bc\u03ac\u03c4\u03c9\u03bd \u03c0\u03bf\u03c5 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c0\u03c1\u03c9\u03b9\u03bd\u03cc, \u03bc\u03b5\u03c3\u03b7\u03bc\u03b5\u03c1\u03b9\u03b1\u03bd\u03cc \u03c3\u03bd\u03b1\u03ba, \u03bc\u03b5\u03c3\u03b7\u03bc\u03b5\u03c1\u03b9\u03b1\u03bd\u03cc, \u03b3\u03b5\u03cd\u03bc\u03b1 \u03c0\u03c1\u03b9\u03bd \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7, \u03b3\u03b5\u03cd\u03bc\u03b1 \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b4\u03b5\u03af\u03c0\u03bd\u03bf. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03c5\u03b9\u03bf\u03b8\u03b5\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2 \u03c4\u03c1\u03b9\u03ce\u03bd \u03b3\u03b5\u03c5\u03bc\u03ac\u03c4\u03c9\u03bd \u03cc\u03c0\u03bf\u03c5 \u03c4\u03b1 \u03bc\u03b5\u03c3\u03b7\u03bc\u03b5\u03c1\u03b9\u03b1\u03bd\u03ac \u03c3\u03bd\u03b1\u03ba, \u03c4\u03b1 \u03b3\u03b5\u03cd\u03bc\u03b1\u03c4\u03b1 \u03c0\u03c1\u03b9\u03bd \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03cc\u03bb\u03b1 \u03c0\u03c1\u03bf\u03b1\u03b9\u03c1\u03b5\u03c4\u03b9\u03ba\u03ac.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0397 \u03c0\u03b1\u03c1\u03b1\u03ba\u03ac\u03c4\u03c9 \u03c0\u03c1\u03cc\u03c4\u03b1\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03c5\u03c0\u03bf\u03b3\u03c1\u03b1\u03bc\u03bc\u03af\u03b6\u03b5\u03b9 \u03c4\u03bf\u03bd \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03bf \u03c3\u03c4\u03cc\u03c7\u03bf \u03c3\u03b5 \u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ac \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac \u03b5\u03bd\u03cc\u03c2 bodybuilder, \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03b1\u03bd\u03bf\u03bc\u03ad\u03bd\u03c9\u03bd \u03c4\u03c9\u03bd \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03c9\u03bd \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ce\u03bd \u03b1\u03c0\u03b1\u03b9\u03c4\u03ae\u03c3\u03b5\u03c9\u03bd \u03c3\u03b5 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b1\u03ba\u03c1\u03bf\u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ac \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac.\u00a0\u00a0<\/span><\/p>\n<h3>\u0397\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03bf\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c2 \u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ce\u03bd \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ce\u03bd:<\/h3>\n<ul>\n<li>\u03a3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ad\u03c2 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2: 2.937 kcal<\/li>\n<\/ul>\n<p>\u0391\u03bd\u03ac\u03bb\u03c5\u03c3\u03b7 \u03bc\u03b1\u03ba\u03c1\u03bf\u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ce\u03bd \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ce\u03bd:<\/p>\n<ul>\n<li>\u03a0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7: 184 \u03b3\u03c1<\/li>\n<li>\u039b\u03af\u03c0\u03b7: 98 \u03b3\u03c1<\/li>\n<li>\u039a\u03b1\u03b8\u03b1\u03c1\u03bf\u03af \u03c5\u03b4\u03b1\u03c4\u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b5\u03c2: 330 \u03b3\u03c1<\/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>\u03a0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 7\u03ae\u03bc\u03b5\u03c1\u03bf\u03c5 \u03b3\u03b5\u03cd\u03bc\u03b1\u03c4\u03bf\u03c2:<\/h2>\n<h2>\u0397\u039c\u0395\u03a1\u0391 1:<\/h2>\n<h3>\u03a0\u03c1\u03c9\u03b9\u03bd\u03cc: 632 kcal<\/h3>\n<ul>\n<li>\u03b1\u03c3\u03c0\u03c1\u03ac\u03b4\u03b9\u03b1 \u03bf\u03bc\u03b5\u03bb\u03ad\u03c4\u03b1 - 150 \u03b3\u03c1.<\/li>\n<li>\u03bc\u03c0\u03ad\u03b9\u03ba\u03bf\u03bd \u03b3\u03b1\u03bb\u03bf\u03c0\u03bf\u03cd\u03bb\u03b1\u03c2 - 3 \u03c6\u03ad\u03c4\u03b5\u03c2,<\/li>\n<li>\u03ba\u03bf\u03c5\u03bb\u03bf\u03cd\u03c1\u03b9 - 1,<\/li>\n<li>\u03b1\u03ba\u03c4\u03b9\u03bd\u03af\u03b4\u03b9\u03bf - 2.<\/li>\n<\/ul>\n<h3>\u03a3\u03bd\u03b1\u03ba \u03c0\u03c1\u03b9\u03bd \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7: 42 kcal<\/h3>\n<ul>\n<li>kashi go lean \u2013 58g,<\/li>\n<li>\u03bc\u03bf\u03cd\u03c1\u03b1 - 120 g,<\/li>\n<li>\u03c3\u03ad\u03b9\u03ba \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 - 250 ml.<\/li>\n<\/ul>\n<h3>\u03a3\u03bd\u03b1\u03ba \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7: 445 kcal<\/h3>\n<ul>\n<li>\u03c4\u03bf\u03c3\u03c4 \u03b1\u03b2\u03bf\u03ba\u03ac\u03bd\u03c4\u03bf \u2013 2 \u03c6\u03ad\u03c4\u03b5\u03c2 (200 \u03b3\u03c1.),<\/li>\n<li>\u03c9\u03bc\u03cc \u03bc\u03c0\u03c1\u03cc\u03ba\u03bf\u03bb\u03bf - 100 \u03b3\u03c1\u03b1\u03bc\u03bc\u03ac\u03c1\u03b9\u03b1,<\/li>\n<li>\u03c9\u03bc\u03ad\u03c2 \u03c0\u03b9\u03c0\u03b5\u03c1\u03b9\u03ad\u03c2 - 120 \u03b3\u03c1.<\/li>\n<\/ul>\n<h3>\u039c\u03b5\u03c3\u03b7\u03bc\u03b5\u03c1\u03b9\u03b1\u03bd\u03cc: 607 kcal<\/h3>\n<ul>\n<li>\u03c3\u03c4\u03ae\u03b8\u03bf\u03c2 \u03ba\u03bf\u03c4\u03cc\u03c0\u03bf\u03c5\u03bb\u03bf\u03c5 - 120 \u03b3\u03c1.,<\/li>\n<li>\u03c3\u03b1\u03bb\u03ac\u03c4\u03b1 \u03ba\u03ae\u03c0\u03bf\u03c5 - 190 \u03b3\u03c1.<\/li>\n<li>\u03c8\u03b7\u03c4\u03ae \u03c0\u03b1\u03c4\u03ac\u03c4\u03b1 - 200 \u03b3\u03c1.<\/li>\n<li>\u0394\u03b5\u03af\u03c0\u03bd\u03bf: 866 kcal<\/li>\n<li>\u03c3\u03b1\u03bb\u03ac\u03c4\u03b1 \u03ba\u03bf\u03c4\u03cc\u03c0\u03bf\u03c5\u03bb\u03bf\u03c5 \u03c3\u03c4\u03b7 \u03c3\u03c7\u03ac\u03c1\u03b1 \u2013 410 \u03b3\u03c1.<\/li>\n<li>smoothie \u03bc\u03c0\u03b1\u03bd\u03ac\u03bd\u03b1\u03c2 \u03c6\u03c1\u03ac\u03bf\u03c5\u03bb\u03b1\u03c2 \u2013 500 mL,<\/li>\n<li>\u03c0\u03bf\u03c1\u03c4\u03bf\u03ba\u03ac\u03bb\u03b9 - 2.<\/li>\n<\/ul>\n<h2>\u0397\u039c\u0395\u03a1\u0391 2:<\/h2>\n<h3>\u03a0\u03c1\u03c9\u03b9\u03bd\u03cc: 589 kcal<\/h3>\n<ul>\n<li>\u03b1\u03c3\u03c0\u03c1\u03ac\u03b4\u03b9\u03b1 \u03bf\u03bc\u03b5\u03bb\u03ad\u03c4\u03b1 \u2013 112,5 g,<\/li>\n<li>\u03bc\u03c0\u03ad\u03b9\u03ba\u03bf\u03bd \u03b3\u03b1\u03bb\u03bf\u03c0\u03bf\u03cd\u03bb\u03b1\u03c2 - 3 \u03c6\u03ad\u03c4\u03b5\u03c2,<\/li>\n<li>\u03c4\u03bf\u03c3\u03c4 \u03b1\u03b2\u03bf\u03ba\u03ac\u03bd\u03c4\u03bf \u2013 2 \u03c6\u03ad\u03c4\u03b5\u03c2 (200 \u03b3\u03c1.),<\/li>\n<li>\u03bc\u03bf\u03cd\u03c1\u03b1 - 90 g.<\/li>\n<\/ul>\n<h3>\u03a3\u03bd\u03b1\u03ba \u03c0\u03c1\u03b9\u03bd \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7: 438 kcal<\/h3>\n<ul>\n<li>\u03b5\u03bb\u03bb\u03b7\u03bd\u03b9\u03ba\u03cc \u03b3\u03b9\u03b1\u03bf\u03cd\u03c1\u03c4\u03b9 \u2013 225 \u03b3\u03c1.<\/li>\n<li>\u03bc\u03c0\u03b1\u03bd\u03ac\u03bd\u03b1 - 1,<\/li>\n<li>\u03c0\u03bf\u03c1\u03c4\u03bf\u03ba\u03ac\u03bb\u03b9 - 2.<\/li>\n<\/ul>\n<h3>\u03a3\u03bd\u03b1\u03ba \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7: 326 kcal<\/h3>\n<ul>\n<li>\u03ba\u03c1\u03ac\u03ba\u03b5\u03c1 \u03ba\u03b1\u03b9 \u03c6\u03c5\u03c3\u03c4\u03b9\u03ba\u03bf\u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf \u2013 6 \u03ba\u03c1\u03ac\u03ba\u03b5\u03c1,<\/li>\n<li>\u03c9\u03bc\u03ad\u03c2 \u03c0\u03b9\u03c0\u03b5\u03c1\u03b9\u03ad\u03c2 - 180 g,<\/li>\n<li>\u03c9\u03bc\u03cc \u03bc\u03c0\u03c1\u03cc\u03ba\u03bf\u03bb\u03bf - 75 \u03b3\u03c1.<\/li>\n<\/ul>\n<h3>\u039c\u03b5\u03c3\u03b7\u03bc\u03b5\u03c1\u03b9\u03b1\u03bd\u03cc: 544 kcal<\/h3>\n<ul>\n<li>\u03c3\u03b1\u03bb\u03ac\u03c4\u03b1 \u03ba\u03bf\u03c4\u03cc\u03c0\u03bf\u03c5\u03bb\u03bf\u03c5 \u03c3\u03c4\u03b7 \u03c3\u03c7\u03ac\u03c1\u03b1 \u2013 307,5 g,<\/li>\n<li>\u03ba\u03b9\u03bd\u03cc\u03b1 - 112,5 g,<\/li>\n<li>\u03ba\u03b1\u03bb\u03b1\u03bc\u03c0\u03cc\u03ba\u03b9 - 60 \u03b3\u03c1.<\/li>\n<\/ul>\n<h3>\u0394\u03b5\u03af\u03c0\u03bd\u03bf: 1.064 kcal<\/h3>\n<ul>\n<li>\u03ba\u03bf\u03c4\u03cc\u03c0\u03bf\u03c5\u03bb\u03bf \u03b1\u03bd\u03b1\u03ba\u03b1\u03c4\u03c9\u03bc\u03ad\u03bd\u03bf - 600 \u03b3\u03c1.<\/li>\n<li>\u03c3\u03b1\u03bb\u03ac\u03c4\u03b1 \u03c3\u03c0\u03b1\u03bd\u03ac\u03ba\u03b9 \u2013 90,75 g,<\/li>\n<li>\u03b1\u03bd\u03ac\u03bc\u03b5\u03b9\u03ba\u03c4\u03b1 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac - 150 \u03b3\u03c1.,<\/li>\n<li>\u03c9\u03bc\u03cc \u03ba\u03bf\u03c5\u03bd\u03bf\u03c5\u03c0\u03af\u03b4\u03b9 - 75 g.<\/li>\n<\/ul>\n<h2>\u0397\u039c\u0395\u03a1\u0391 3:<\/h2>\n<h3>\u03a0\u03c1\u03c9\u03b9\u03bd\u03cc: 665 kcal<\/h3>\n<ul>\n<li>\u03bf\u03bc\u03b5\u03bb\u03ad\u03c4\u03b1 \u03b1\u03c3\u03c0\u03c1\u03ac\u03b4\u03b9 \u03b1\u03c5\u03b3\u03bf\u03cd - 150 g,<\/li>\n<li>\u03b6\u03b1\u03bc\u03c0\u03cc\u03bd - 70 \u03b3\u03c1.,<\/li>\n<li>\u03ba\u03bf\u03c5\u03bb\u03bf\u03cd\u03c1\u03b9 - 1,<\/li>\n<li>\u03b1\u03ba\u03c4\u03b9\u03bd\u03af\u03b4\u03b9\u03bf - 2.<\/li>\n<\/ul>\n<h3>\u03a3\u03bd\u03b1\u03ba \u03c0\u03c1\u03b9\u03bd \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7: 449 kcal<\/h3>\n<ul>\n<li>\u03bc\u03c0\u03b1\u03bd\u03ac\u03bd\u03b1 - 1,<\/li>\n<li>\u03b1\u03bd\u03ac\u03bc\u03b5\u03b9\u03ba\u03c4\u03bf\u03b9 \u03be\u03b7\u03c1\u03bf\u03af \u03ba\u03b1\u03c1\u03c0\u03bf\u03af - 60 \u03b3\u03c1.<\/li>\n<\/ul>\n<p>\u03a3\u03bd\u03b1\u03ba \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7: 422 kcal<\/p>\n<ul>\n<li>\u03ba\u03c1\u03ac\u03ba\u03b5\u03c1 \u03ba\u03b1\u03b9 \u03c7\u03bf\u03cd\u03bc\u03bf\u03c5\u03c2 \u2013 6 \u03ba\u03c1\u03ac\u03ba\u03b5\u03c1,<\/li>\n<li>\u03c0\u03bf\u03c1\u03c4\u03bf\u03ba\u03ac\u03bb\u03b9 - 2,<\/li>\n<li>\u03c3\u03c4\u03b1\u03c6\u03cd\u03bb\u03b9\u03b1 - 140 g.<\/li>\n<\/ul>\n<h3>\u039c\u03b5\u03c3\u03b7\u03bc\u03b5\u03c1\u03b9\u03b1\u03bd\u03cc: 846 kcal<\/h3>\n<ul>\n<li>\u03ba\u03bf\u03c4\u03cc\u03c0\u03bf\u03c5\u03bb\u03bf \u03b1\u03bd\u03b1\u03ba\u03b1\u03c4\u03c9\u03bc\u03ad\u03bd\u03bf - 400 \u03b3\u03c1.<\/li>\n<li>\u03c3\u03b1\u03bb\u03ac\u03c4\u03b1 \u03c3\u03c0\u03b1\u03bd\u03ac\u03ba\u03b9 \u2013 121 \u03b3\u03c1.<\/li>\n<li>\u03ba\u03b1\u03bb\u03b1\u03bc\u03c0\u03cc\u03ba\u03b9 - 80 \u03b3\u03c1.,<\/li>\n<li>\u03c9\u03bc\u03ac \u03ba\u03b1\u03c1\u03cc\u03c4\u03b1 \u2013 1.412 \u03bc\u03b5\u03c1\u03af\u03b4\u03b5\u03c2 (120 \u03b3\u03c1.).<\/li>\n<\/ul>\n<h3>\u0394\u03b5\u03af\u03c0\u03bd\u03bf: 580 kcal<\/h3>\n<ul>\n<li>\u03c3\u03bf\u03bb\u03bf\u03bc\u03cc\u03c2 - 125 g,<\/li>\n<li>\u03c6\u03b1\u03ba\u03ad\u03c2 - 200 \u03b3\u03c1.,<\/li>\n<li>\u03bc\u03c0\u03c1\u03cc\u03ba\u03bf\u03bb\u03bf \u03c3\u03c4\u03bf\u03bd \u03b1\u03c4\u03bc\u03cc - 100 \u03b3\u03c1\u03b1\u03bc\u03bc\u03ac\u03c1\u03b9\u03b1,<\/li>\n<li>\u03c9\u03bc\u03ad\u03c2 \u03c0\u03b9\u03c0\u03b5\u03c1\u03b9\u03ad\u03c2 - 120 \u03b3\u03c1.<\/li>\n<\/ul>\n<h2>\u0397\u039c\u0395\u03a1\u0391 4:<\/h2>\n<h3>\u03a0\u03c1\u03c9\u03b9\u03bd\u03cc: 719 kcal<\/h3>\n<ul>\n<li>\u03c4\u03b7\u03b3\u03b1\u03bd\u03b7\u03c4\u03cc \u03b1\u03c5\u03b3\u03cc - 2 \u03b1\u03c5\u03b3\u03ac (100 g),<\/li>\n<li>\u03b6\u03b1\u03bc\u03c0\u03cc\u03bd - 70 \u03b3\u03c1.,<\/li>\n<li>\u03c4\u03bf\u03c3\u03c4 \u03b1\u03b2\u03bf\u03ba\u03ac\u03bd\u03c4\u03bf \u2013 2 \u03c6\u03ad\u03c4\u03b5\u03c2 (200 \u03b3\u03c1.),<\/li>\n<li>\u03c3\u03c4\u03b1\u03c6\u03cd\u03bb\u03b9\u03b1 - 140 g.<\/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>\u03a3\u03bd\u03b1\u03ba \u03c0\u03c1\u03b9\u03bd \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7: 449 kcal<\/h3>\n<ul>\n<li>\u03c4\u03bf\u03c3\u03c4 - 43 \u03b3\u03c1.<\/li>\n<li>\u03b1\u03ba\u03c4\u03b9\u03bd\u03af\u03b4\u03b9\u03bf - 2,<\/li>\n<li>\u03c4\u03c5\u03c1\u03af \u03ba\u03b1\u03b9 \u03ba\u03c1\u03ac\u03ba\u03b5\u03c1 \u2013 6 \u03ba\u03c1\u03ac\u03ba\u03b5\u03c1.<\/li>\n<\/ul>\n<p>\u03a3\u03bd\u03b1\u03ba \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7: 296 kcal<\/p>\n<ul>\n<li>\u03c3\u03ad\u03b9\u03ba \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u2013 250 mL,<\/li>\n<li>\u03bc\u03ae\u03bb\u03bf - 1,<\/li>\n<li>\u03c0\u03bf\u03c1\u03c4\u03bf\u03ba\u03ac\u03bb\u03b9 - 2.<\/li>\n<\/ul>\n<h3>\u039c\u03b5\u03c3\u03b7\u03bc\u03b5\u03c1\u03b9\u03b1\u03bd\u03cc: 652 kcal<\/h3>\n<ul>\n<li>\u03bc\u03c0\u03c1\u03b9\u03b6\u03cc\u03bb\u03b1 \u03ba\u03cc\u03bd\u03c4\u03c1\u03b1 \u03c6\u03b9\u03bb\u03ad\u03c4\u03bf \u03bc\u03bf\u03c3\u03c7\u03b1\u03c1\u03af\u03c3\u03b9\u03bf - 150 \u03b3\u03c1.,<\/li>\n<li>\u03c8\u03b7\u03c4\u03ae \u03c0\u03b1\u03c4\u03ac\u03c4\u03b1 - 200 \u03b3\u03c1\u03b1\u03bc\u03bc\u03ac\u03c1\u03b9\u03b1,<\/li>\n<li>\u03b1\u03bd\u03ac\u03bc\u03b5\u03b9\u03ba\u03c4\u03b1 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac - 100 \u03b3\u03c1\u03b1\u03bc\u03bc\u03ac\u03c1\u03b9\u03b1,<\/li>\n<li>\u03c9\u03bc\u03ad\u03c2 \u03c0\u03b9\u03c0\u03b5\u03c1\u03b9\u03ad\u03c2 - 120 \u03b3\u03c1.<\/li>\n<\/ul>\n<h3>\u0394\u03b5\u03af\u03c0\u03bd\u03bf: 758 kcal<\/h3>\n<ul>\n<li>\u03c3\u03b1\u03bb\u03ac\u03c4\u03b1 \u03ba\u03bf\u03c4\u03cc\u03c0\u03bf\u03c5\u03bb\u03bf\u03c5 \u03c3\u03c4\u03b7 \u03c3\u03c7\u03ac\u03c1\u03b1 \u2013 410 \u03b3\u03c1.<\/li>\n<li>\u03c1\u03cd\u03b6\u03b9 \u2013 1 \u03bc\u03b5\u03c1\u03af\u03b4\u03b1 (158 \u03b3\u03c1.),<\/li>\n<li>\u03c0\u03c1\u03ac\u03c3\u03b9\u03bd\u03b1 \u03bc\u03c0\u03b9\u03b6\u03ad\u03bb\u03b9\u03b1 \u03b2\u03c1\u03b1\u03c3\u03c4\u03ac - 85 g,<\/li>\n<li>\u03c9\u03bc\u03cc \u03ba\u03bf\u03c5\u03bd\u03bf\u03c5\u03c0\u03af\u03b4\u03b9 - 100 \u03b3\u03c1\u03b1\u03bc\u03bc\u03ac\u03c1\u03b9\u03b1.<\/li>\n<\/ul>\n<h2>\u0397\u039c\u0395\u03a1\u0391 5:<\/h2>\n<h3>\u03a0\u03c1\u03c9\u03b9\u03bd\u03cc: 535 kcal<\/h3>\n<ul>\n<li>\u03b1\u03c3\u03c0\u03c1\u03ac\u03b4\u03b9\u03b1 \u03bf\u03bc\u03b5\u03bb\u03ad\u03c4\u03b1 \u2013 112,5 g,<\/li>\n<li>\u03c4\u03bf\u03c3\u03c4 \u03b1\u03b2\u03bf\u03ba\u03ac\u03bd\u03c4\u03bf \u2013 2 \u03c6\u03ad\u03c4\u03b5\u03c2 (200 \u03b3\u03c1.),<\/li>\n<li>\u03bc\u03ae\u03bb\u03bf - 1.<\/li>\n<\/ul>\n<h3>\u03a3\u03bd\u03b1\u03ba \u03c0\u03c1\u03b9\u03bd \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7: 363 kcal<\/h3>\n<ul>\n<li>\u03bc\u03c0\u03b1\u03bd\u03ac\u03bd\u03b1 - 1,<\/li>\n<li>\u03b1\u03bd\u03ac\u03bc\u03b5\u03b9\u03ba\u03c4\u03bf\u03b9 \u03be\u03b7\u03c1\u03bf\u03af \u03ba\u03b1\u03c1\u03c0\u03bf\u03af - 45 \u03b3\u03c1.<\/li>\n<\/ul>\n<h3>\u03a3\u03bd\u03b1\u03ba \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7: 287 kcal<\/h3>\n<ul>\n<li>\u03c3\u03ad\u03b9\u03ba \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u2013 187,5 mL,<\/li>\n<li>\u03b1\u03ba\u03c4\u03b9\u03bd\u03af\u03b4\u03b9\u03bf - 2,<\/li>\n<li>\u03c0\u03bf\u03c1\u03c4\u03bf\u03ba\u03ac\u03bb\u03b9 - 2.<\/li>\n<\/ul>\n<h3>\u039c\u03b5\u03c3\u03b7\u03bc\u03b5\u03c1\u03b9\u03b1\u03bd\u03cc: 623 kcal<\/h3>\n<ul>\n<li>\u03c3\u03b1\u03bb\u03ac\u03c4\u03b1 \u03ba\u03bf\u03c4\u03cc\u03c0\u03bf\u03c5\u03bb\u03bf\u03c5 \u03c3\u03c4\u03b7 \u03c3\u03c7\u03ac\u03c1\u03b1 \u2013 307,5 g,<\/li>\n<li>\u03c3\u03ac\u03bd\u03c4\u03bf\u03c5\u03b9\u03c4\u03c2 \u03c4\u03cc\u03bd\u03bf\u03c5 - 1 \u03c3\u03ac\u03bd\u03c4\u03bf\u03c5\u03b9\u03c4\u03c2.<\/li>\n<\/ul>\n<h3>\u0394\u03b5\u03af\u03c0\u03bd\u03bf: 1.091 kcal<\/h3>\n<ul>\n<li>\u03ba\u03bf\u03c4\u03cc\u03c0\u03bf\u03c5\u03bb\u03bf \u03b1\u03bd\u03b1\u03ba\u03b1\u03c4\u03c9\u03bc\u03ad\u03bd\u03bf - 600 \u03b3\u03c1.<\/li>\n<li>\u03c3\u03b1\u03bb\u03ac\u03c4\u03b1 \u03c3\u03c0\u03b1\u03bd\u03ac\u03ba\u03b9 \u2013 90,75 g,<\/li>\n<li>\u03ba\u03b1\u03bb\u03b1\u03bc\u03c0\u03cc\u03ba\u03b9 - 120 \u03b3\u03c1.<\/li>\n<li>\u03c9\u03bc\u03ac \u03ba\u03b1\u03c1\u03cc\u03c4\u03b1 \u2013 1.059 \u03bc\u03b5\u03c1\u03af\u03b4\u03b5\u03c2 (90 \u03b3\u03c1.).<\/li>\n<\/ul>\n<h2>\u0397\u039c\u0395\u03a1\u0391 6:<\/h2>\n<h3>\u03a0\u03c1\u03c9\u03b9\u03bd\u03cc: 626 kcal<\/h3>\n<ul>\n<li>\u03b1\u03c3\u03c0\u03c1\u03ac\u03b4\u03b9\u03b1 \u03bf\u03bc\u03b5\u03bb\u03ad\u03c4\u03b1 - 150 \u03b3\u03c1.<\/li>\n<li>\u03bc\u03c0\u03ad\u03b9\u03ba\u03bf\u03bd \u03b3\u03b1\u03bb\u03bf\u03c0\u03bf\u03cd\u03bb\u03b1\u03c2 - 3 \u03c6\u03ad\u03c4\u03b5\u03c2,<\/li>\n<li>\u03c4\u03bf\u03c3\u03c4 \u03b1\u03b2\u03bf\u03ba\u03ac\u03bd\u03c4\u03bf \u2013 2 \u03c6\u03ad\u03c4\u03b5\u03c2 (200 \u03b3\u03c1.),<\/li>\n<li>\u03bc\u03bf\u03cd\u03c1\u03b1 - 120 g.<\/li>\n<\/ul>\n<h3>\u03a3\u03bd\u03b1\u03ba \u03c0\u03c1\u03b9\u03bd \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7: 413 kcal<\/h3>\n<ul>\n<li>\u03ba\u03c1\u03ac\u03ba\u03b5\u03c1 \u03ba\u03b1\u03b9 \u03c7\u03bf\u03cd\u03bc\u03bf\u03c5\u03c2 \u2013 6 \u03ba\u03c1\u03ac\u03ba\u03b5\u03c1,<\/li>\n<li>\u03bc\u03c0\u03b1\u03bd\u03ac\u03bd\u03b1 - 1,<\/li>\n<li>\u03b1\u03ba\u03c4\u03b9\u03bd\u03af\u03b4\u03b9\u03bf - 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>\u03a3\u03bd\u03b1\u03ba \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7: 296 kcal<\/h3>\n<ul>\n<li>\u03c3\u03ad\u03b9\u03ba \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u2013 250 mL,<\/li>\n<li>\u03bc\u03ae\u03bb\u03bf - 1,<\/li>\n<li>\u03c0\u03bf\u03c1\u03c4\u03bf\u03ba\u03ac\u03bb\u03b9 - 2.<\/li>\n<\/ul>\n<h3>\u039c\u03b5\u03c3\u03b7\u03bc\u03b5\u03c1\u03b9\u03b1\u03bd\u03cc: 1.110 kcal<\/h3>\n<ul>\n<li>\u03ba\u03bf\u03c4\u03cc\u03c0\u03bf\u03c5\u03bb\u03bf \u03b1\u03bd\u03b1\u03ba\u03b1\u03c4\u03c9\u03bc\u03ad\u03bd\u03bf - 600 \u03b3\u03c1.<\/li>\n<li>\u03c3\u03b1\u03bb\u03ac\u03c4\u03b1 \u03c3\u03c0\u03b1\u03bd\u03ac\u03ba\u03b9 \u2013 121 \u03b3\u03c1.<\/li>\n<li>\u03ba\u03b1\u03bb\u03b1\u03bc\u03c0\u03cc\u03ba\u03b9 - 80 \u03b3\u03c1.,<\/li>\n<li>\u03c9\u03bc\u03ac \u03ba\u03b1\u03c1\u03cc\u03c4\u03b1 \u2013 1.412 \u03bc\u03b5\u03c1\u03af\u03b4\u03b5\u03c2 (120 \u03b3\u03c1.).<\/li>\n<\/ul>\n<h3>\u0394\u03b5\u03af\u03c0\u03bd\u03bf: 513 kcal<\/h3>\n<ul>\n<li>\u03c3\u03bf\u03bb\u03bf\u03bc\u03cc\u03c2 - 125 g,<\/li>\n<li>\u03c6\u03b1\u03ba\u03ad\u03c2 - 150 \u03b3\u03c1.,<\/li>\n<li>\u03bc\u03c0\u03c1\u03cc\u03ba\u03bf\u03bb\u03bf \u03c3\u03c4\u03bf\u03bd \u03b1\u03c4\u03bc\u03cc - 100 \u03b3\u03c1\u03b1\u03bc\u03bc\u03ac\u03c1\u03b9\u03b1,<\/li>\n<li>\u03c9\u03bc\u03ad\u03c2 \u03c0\u03b9\u03c0\u03b5\u03c1\u03b9\u03ad\u03c2 - 120 \u03b3\u03c1.<\/li>\n<\/ul>\n<h2>\u0397\u039c\u0395\u03a1\u0391 7:<\/h2>\n<h3>\u03a0\u03c1\u03c9\u03b9\u03bd\u03cc: 665 kcal<\/h3>\n<ul>\n<li>\u03bf\u03bc\u03b5\u03bb\u03ad\u03c4\u03b1 \u03b1\u03c3\u03c0\u03c1\u03ac\u03b4\u03b9 \u03b1\u03c5\u03b3\u03bf\u03cd - 150 g,<\/li>\n<li>\u03b6\u03b1\u03bc\u03c0\u03cc\u03bd - 70 \u03b3\u03c1.,<\/li>\n<li>\u03ba\u03bf\u03c5\u03bb\u03bf\u03cd\u03c1\u03b9 - 1,<\/li>\n<li>\u03b1\u03ba\u03c4\u03b9\u03bd\u03af\u03b4\u03b9\u03bf - 2.<\/li>\n<\/ul>\n<h3>\u03a3\u03bd\u03b1\u03ba \u03c0\u03c1\u03b9\u03bd \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7: 363 kcal<\/h3>\n<ul>\n<li>\u03bc\u03c0\u03b1\u03bd\u03ac\u03bd\u03b1 - 1,<\/li>\n<li>\u03b1\u03bd\u03ac\u03bc\u03b5\u03b9\u03ba\u03c4\u03bf\u03b9 \u03be\u03b7\u03c1\u03bf\u03af \u03ba\u03b1\u03c1\u03c0\u03bf\u03af - 45 \u03b3\u03c1.<\/li>\n<\/ul>\n<h3>\u03a3\u03bd\u03b1\u03ba \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7: 402 kcal<\/h3>\n<ul>\n<li>\u03ba\u03c1\u03ac\u03ba\u03b5\u03c1 \u03ba\u03b1\u03b9 \u03c7\u03bf\u03cd\u03bc\u03bf\u03c5\u03c2 \u2013 6 \u03ba\u03c1\u03ac\u03ba\u03b5\u03c1,<\/li>\n<li>\u03c0\u03bf\u03c1\u03c4\u03bf\u03ba\u03ac\u03bb\u03b9 - 2,<\/li>\n<li>\u03c3\u03c4\u03b1\u03c6\u03cd\u03bb\u03b9\u03b1 - 105 g.<\/li>\n<\/ul>\n<h3>\u039c\u03b5\u03c3\u03b7\u03bc\u03b5\u03c1\u03b9\u03b1\u03bd\u03cc: 677 kcal<\/h3>\n<ul>\n<li>\u03c3\u03c4\u03ae\u03b8\u03bf\u03c2 \u03ba\u03bf\u03c4\u03cc\u03c0\u03bf\u03c5\u03bb\u03bf\u03c5 - 120 \u03b3\u03c1.,<\/li>\n<li>\u03c3\u03b1\u03bb\u03ac\u03c4\u03b1 \u03ba\u03ae\u03c0\u03bf\u03c5 - 190 \u03b3\u03c1.<\/li>\n<li>\u03c1\u03cd\u03b6\u03b9 \u2013 1,5 \u03bc\u03b5\u03c1\u03af\u03b4\u03b1 (237 \u03b3\u03c1.),<\/li>\n<li>\u03c9\u03bc\u03ad\u03c2 \u03c0\u03b9\u03c0\u03b5\u03c1\u03b9\u03ad\u03c2 - 90 \u03b3\u03c1.<\/li>\n<\/ul>\n<h3>\u0394\u03b5\u03af\u03c0\u03bd\u03bf: 786 kcal<\/h3>\n<ul>\n<li>\u03c3\u03b1\u03bb\u03ac\u03c4\u03b1 \u03ba\u03bf\u03c4\u03cc\u03c0\u03bf\u03c5\u03bb\u03bf\u03c5 \u03c3\u03c4\u03b7 \u03c3\u03c7\u03ac\u03c1\u03b1 \u2013 410 \u03b3\u03c1.<\/li>\n<li>\u03c3\u03ac\u03bd\u03c4\u03bf\u03c5\u03b9\u03c4\u03c2 \u03ba\u03bf\u03c4\u03cc\u03c0\u03bf\u03c5\u03bb\u03bf\u03c5 - 1 \u03c3\u03ac\u03bd\u03c4\u03bf\u03c5\u03b9\u03c4\u03c2,<\/li>\n<li>\u03c9\u03bc\u03ac \u03ba\u03b1\u03c1\u03cc\u03c4\u03b1 \u2013 1.059 \u03bc\u03b5\u03c1\u03af\u03b4\u03b5\u03c2 (90 \u03b3\u03c1.),<\/li>\n<li>\u03c9\u03bc\u03cc \u03bc\u03c0\u03c1\u03cc\u03ba\u03bf\u03bb\u03bf - 150 \u03b3\u03c1.<\/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;\">\u03c3\u03c5\u03bc\u03c0\u03ad\u03c1\u03b1\u03c3\u03bc\u03b1<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u039f\u03b9 \u03b3\u03bb\u03bf\u03c5\u03c4\u03b9\u03b1\u03af\u03bf\u03b9 \u03bc\u03cd\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03be\u03af\u03c3\u03bf\u03c5 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03bf\u03af \u03bc\u03b5 \u03ac\u03bb\u03bb\u03b5\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ad\u03c2 \u03bf\u03bc\u03ac\u03b4\u03b5\u03c2 \u03c3\u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03b7 \u03b5\u03ba\u03b3\u03cd\u03bc\u03bd\u03b1\u03c3\u03ae \u03c4\u03bf\u03c5\u03c2 \u03b4\u03b5\u03bd \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae, \u03b1\u03bb\u03bb\u03ac \u03b1\u03bd\u03b1\u03b3\u03ba\u03b1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0397 \u03b5\u03ba\u03b3\u03cd\u03bc\u03bd\u03b1\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03c3\u03b1\u03c2 \u03b8\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03c3\u03b5\u03b9 \u03c4\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 \u03c4\u03bf\u03c5 \u03c0\u03c5\u03c1\u03ae\u03bd\u03b1 \u03c3\u03b1\u03c2, \u03b5\u03bd\u03ce \u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b1 \u03b8\u03b1 \u03b5\u03bd\u03b9\u03c3\u03c7\u03cd\u03c3\u03b5\u03b9 \u03c4\u03b7\u03bd \u03b5\u03c5\u03b5\u03bb\u03b9\u03be\u03af\u03b1 \u03c4\u03bf\u03c5 \u03ba\u03ac\u03c4\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c5\u03c2 \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\u03b7\u03c2 \u03c4\u03b7\u03c2 \u03b5\u03c0\u03ad\u03ba\u03c4\u03b1\u03c3\u03b7\u03c2 \u03b9\u03c3\u03c7\u03af\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c3\u03b1\u03b3\u03c9\u03b3\u03ae\u03c2 \u03b9\u03c3\u03c7\u03af\u03bf\u03c5 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03ac\u03bb\u03bb\u03c9\u03bd.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0398\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03c5\u03b9\u03bf\u03b8\u03b5\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03b3\u03b5\u03c5\u03bc\u03ac\u03c4\u03c9\u03bd \u03c0\u03bf\u03c5 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b5\u03af \u03b3\u03b9\u03b1 \u03b5\u03c3\u03ac\u03c2. \u0392\u03b5\u03b2\u03b1\u03b9\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03c4\u03c1\u03ce\u03c4\u03b5 \u03ba\u03b1\u03b8\u03b1\u03c1\u03ac \u03ba\u03b1\u03b9 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1 \u03bc\u03b1\u03ba\u03c1\u03bf\u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ce\u03bd \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ce\u03bd \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03b5\u03bd\u03b9\u03c3\u03c7\u03cd\u03c3\u03b5\u03b9 \u03c4\u03b7\u03bd \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03ce\u03bd, \u03b5\u03bd\u03ce \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03c0\u03b1\u03c1\u03ad\u03c7\u03b5\u03b9 \u03c4\u03b9\u03c2 \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b5\u03c2 \u03b5\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ad\u03c2 \u03c3\u03b1\u03c2 \u03b1\u03c0\u03b1\u03b9\u03c4\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c0\u03bf\u03c5 \u03c0\u03c1\u03bf\u03ad\u03c1\u03c7\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c4\u03cc\u03c3\u03bf \u03b1\u03c0\u03cc \u03c5\u03b4\u03b1\u03c4\u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b5\u03c2 \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c5\u03b3\u03b9\u03ae \u03bb\u03af\u03c0\u03b7.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u03a4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03c3\u03b1\u03c2 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b4\u03bf\u03bc\u03b7\u03bc\u03ad\u03bd\u03bf \u03c3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03c4\u03bf\u03bd \u03c3\u03c4\u03cc\u03c7\u03bf \u03c3\u03b1\u03c2 \u03c3\u03c4\u03bf bodybuilding \u03ba\u03b1\u03b9 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03b5\u03c4\u03b5 \u03bf\u03c0\u03bf\u03b9\u03bf\u03b4\u03ae\u03c0\u03bf\u03c4\u03b5 \u03b1\u03c0\u03cc \u03c4\u03b1 \u03c4\u03c1\u03af\u03b1 \u03c0\u03c1\u03bf\u03b3\u03c1\u03ac\u03bc\u03bc\u03b1\u03c4\u03b1 \u03c0\u03bf\u03c5 \u03c0\u03b1\u03c1\u03ad\u03c7\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03ae\u03bd \u03c4\u03b7\u03bd \u03b1\u03bd\u03ac\u03c1\u03c4\u03b7\u03c3\u03b7.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0391\u03bb\u03bb\u03ac \u03b1\u03bd \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03c0\u03b5\u03c1\u03b1\u03b9\u03c4\u03ad\u03c1\u03c9 \u03b2\u03bf\u03ae\u03b8\u03b5\u03b9\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03b5\u03bd\u03cc\u03c2 \u03c0\u03c1\u03bf\u03b3\u03c1\u03ac\u03bc\u03bc\u03b1\u03c4\u03bf\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03ba\u03b1\u03b9 \u03b5\u03bd\u03cc\u03c2 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href=\"https:\/\/anabolic-coach.com\/el\/%cf%84%ce%ad%ce%bb%ce%b5%ce%b9%ce%b1-%ce%bb%ce%b5%ce%af%ce%b1-%ce%bc%ce%b5-%cf%84%cf%81%ce%af%ce%b1-%ce%b3%ce%bb%ce%bf%cf%85%cf%84%ce%bf%cf%80%cf%81%ce%bf%cf%80%ce%bf%ce%bd%ce%b7%cf%84%ce%b9%ce%ba\/\">\u03a0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf<\/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 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