{"id":3640,"date":"2024-06-27T09:40:23","date_gmt":"2024-06-27T09:40:23","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=3640"},"modified":"2026-03-25T15:21:06","modified_gmt":"2026-03-25T15:21:06","slug":"comprehensive-guide-5-day-dumbbell-only-workout-plan-for-total-body-transformation","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/el\/\u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03c9\u03bc\u03ad\u03bd\u03bf\u03c2-\u03bf\u03b4\u03b7\u03b3\u03cc\u03c2-5\u03ae\u03bc\u03b5\u03c1\u03bf-\u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\/","title":{"rendered":"\u03a0\u03b5\u03c1\u03b9\u03b5\u03ba\u03c4\u03b9\u03ba\u03cc\u03c2 \u03bf\u03b4\u03b7\u03b3\u03cc\u03c2: \u03a0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 5 \u03b7\u03bc\u03b5\u03c1\u03ce\u03bd \u03bc\u03cc\u03bd\u03bf \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03b3\u03b9\u03b1 \u03bf\u03bb\u03b9\u03ba\u03ae \u03bc\u03b5\u03c4\u03b1\u03bc\u03cc\u03c1\u03c6\u03c9\u03c3\u03b7 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u0391\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03c6\u03cc\u03c1\u03bc\u03b1 \u03c3\u03b1\u03c2, \u03c3\u03b1\u03c2 \u03ba\u03b1\u03bb\u03c9\u03c3\u03bf\u03c1\u03af\u03b6\u03c9 \u03c3\u03c4\u03bf 5\u03ae\u03bc\u03b5\u03c1\u03bf \u03b1\u03bd\u03b1\u03bb\u03c5\u03c4\u03b9\u03ba\u03cc \u03bc\u03b1\u03c2 \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03bc\u03cc\u03bd\u03bf \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2. \u03a3\u03c7\u03b5\u03b4\u03b9\u03ac\u03c3\u03b1\u03bc\u03b5 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03b5\u03b9 \u03bd\u03b1 \u03bc\u03b5\u03c4\u03b1\u03bc\u03bf\u03c1\u03c6\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c7\u03c4\u03af\u03c3\u03b5\u03c4\u03b5 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">\u03a3\u03c5\u03b3\u03ba\u03b5\u03bd\u03c4\u03c1\u03ce\u03c3\u03b1\u03bc\u03b5 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03b1\u03bd\u03b1\u03bb\u03c5\u03c4\u03b9\u03ba\u03cc 5\u03ae\u03bc\u03b5\u03c1\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03bc\u03cc\u03bd\u03bf \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03bf\u03c5\u03bc\u03b5 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03c4\u03cd\u03c7\u03b5\u03c4\u03b5 \u03c4\u03bf\u03bd \u03c3\u03c4\u03cc\u03c7\u03bf \u03c3\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7, \u03b5\u03af\u03c4\u03b5 \u03c0\u03c1\u03bf\u03c4\u03b9\u03bc\u03ac\u03c4\u03b5 \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9 \u03b5\u03af\u03c4\u03b5 \u03c0\u03b7\u03b3\u03b1\u03af\u03bd\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ac \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf. \u0391\u03c5\u03c4\u03cc \u03c4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03cc\u03c7\u03b9 \u03bc\u03cc\u03bd\u03bf \u03c4\u03b1\u03b9\u03c1\u03b9\u03ac\u03b6\u03b5\u03b9 \u03c3\u03b5 \u03bf\u03c0\u03bf\u03b9\u03bf\u03b4\u03ae\u03c0\u03bf\u03c4\u03b5 \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1, \u03b1\u03bb\u03bb\u03ac \u03b8\u03b1 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c3\u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03cc\u03bb\u03c9\u03bd \u03c4\u03c9\u03bd \u03ba\u03cd\u03c1\u03b9\u03c9\u03bd \u03bc\u03c5\u03ca\u03ba\u03ce\u03bd \u03bf\u03bc\u03ac\u03b4\u03c9\u03bd.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">\u0391\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03ae\u03c3\u03c4\u03b5 \u03bc\u03b5, \u03bb\u03bf\u03b9\u03c0\u03cc\u03bd, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03b5\u03bc\u03b2\u03b1\u03b8\u03cd\u03bd\u03bf\u03c5\u03bc\u03b5 \u03c3\u03c4\u03b9\u03c2 \u03bb\u03b5\u03c0\u03c4\u03bf\u03bc\u03ad\u03c1\u03b5\u03b9\u03b5\u03c2 \u03b1\u03c5\u03c4\u03ce\u03bd \u03c4\u03c9\u03bd 5\u03ae\u03bc\u03b5\u03c1\u03c9\u03bd \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03c9\u03bd \u03bc\u03cc\u03bd\u03bf \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2.<\/span><\/p>\n<h2><b>\u0397\u03bc\u03ad\u03c1\u03b1 1: \u03a3\u03c4\u03ae\u03b8\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03c1\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03b9<\/b><\/h2>\n<p><b>\u0396\u03ad\u03c3\u03c4\u03b1\u03bc\u03b1:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u0395\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03c4\u03b5 \u03bc\u03b9\u03b1 5\u03bb\u03b5\u03c0\u03c4\u03b7 \u03ba\u03b1\u03c1\u03b4\u03b9\u03b1\u03b3\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c0\u03bf\u03c5 \u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03b9 \u03ac\u03bb\u03bc\u03b1\u03c4\u03b1, \u03c4\u03b6\u03cc\u03ba\u03b9\u03bd\u03b3\u03ba \u03ae \u03c0\u03b5\u03c1\u03c0\u03ac\u03c4\u03b7\u03bc\u03b1 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03bd \u03ba\u03b1\u03c1\u03b4\u03b9\u03b1\u03ba\u03cc \u03c3\u03b1\u03c2 \u03c1\u03c5\u03b8\u03bc\u03cc \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03b5\u03c4\u03bf\u03b9\u03bc\u03ac\u03c3\u03b5\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03ba\u03cd\u03c1\u03b9\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>\u0394\u03c5\u03bd\u03b1\u03bc\u03b9\u03ba\u03ad\u03c2 \u03b4\u03b9\u03b1\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u039c\u03b5 \u03ad\u03bc\u03c6\u03b1\u03c3\u03b7 \u03c3\u03c4\u03bf \u03c0\u03ac\u03bd\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03cc\u03c2 \u03c3\u03b1\u03c2, \u03c0\u03b5\u03c1\u03b9\u03c3\u03c4\u03c1\u03ad\u03c8\u03c4\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03b5 \u03ba\u03cd\u03ba\u03bb\u03bf, \u03ba\u03ac\u03bd\u03c4\u03b5 \u03ba\u03c5\u03ba\u03bb\u03b9\u03ba\u03ad\u03c2 \u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c4\u03c9\u03bd \u03ce\u03bc\u03c9\u03bd \u03ba\u03b1\u03b9 \u03b1\u03bd\u03bf\u03af\u03be\u03c4\u03b5 \u03c4\u03bf \u03c3\u03c4\u03ae\u03b8\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03c0\u03b5\u03bb\u03b5\u03c5\u03b8\u03b5\u03c1\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03cd\u03b5\u03c2 \u03c3\u03b1\u03c2.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>\u03a0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7<\/b><\/p>\n<ol>\n<li><b> \u03a0\u03af\u03b5\u03c3\u03b7 \u03c3\u03b5 \u03c0\u03ac\u03b3\u03ba\u03bf \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2:<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u03a3\u03b5\u03c4\/\u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2: 4 \u03c3\u03b5\u03c4 \u03c4\u03c9\u03bd 8-1 2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">\u039e\u03b1\u03c0\u03bb\u03ce\u03c3\u03c4\u03b5 \u03c3\u03b5 \u03ad\u03bd\u03b1\u03bd \u03c0\u03ac\u03b3\u03ba\u03bf, \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03c7\u03ad\u03c1\u03b9 \u03ba\u03b1\u03b9 \u03c3\u03c0\u03c1\u03ce\u03be\u03c4\u03b5 \u03c4\u03b1 \u03b2\u03ac\u03c1\u03b7 \u03b5\u03c5\u03b8\u03b5\u03af\u03b1 \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c3\u03c4\u03ae\u03b8\u03bf\u03c2 \u03c3\u03b1\u03c2, \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03c7\u03b1\u03bc\u03b7\u03bb\u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c0\u03af\u03c3\u03c9 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7.<\/span><\/p>\n<p>&nbsp;<\/p>\n<ol start=\"2\">\n<li><b> \u03a0\u03af\u03b5\u03c3\u03b7 \u03b1\u03bb\u03c4\u03ae\u03c1\u03c9\u03bd \u03bc\u03b5 \u03ba\u03bb\u03af\u03c3\u03b7:\u00a0<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u03a3\u03b5\u03c4\/\u0395\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7: 3 \u03c3\u03b5\u03c4 \u03c4\u03c9\u03bd 10-12 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">\u03a1\u03c5\u03b8\u03bc\u03af\u03c3\u03c4\u03b5 \u03c4\u03bf\u03bd \u03c0\u03ac\u03b3\u03ba\u03bf \u03c3\u03b5 \u03b3\u03c9\u03bd\u03af\u03b1 30-45 \u03bc\u03bf\u03b9\u03c1\u03ce\u03bd. \u03a3\u03c0\u03c1\u03ce\u03be\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9, \u03b5\u03c3\u03c4\u03b9\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c3\u03c4\u03bf \u03c0\u03ac\u03bd\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03c4\u03ae\u03b8\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<ol start=\"3\">\n<li><b> \u039c\u03cd\u03b3\u03b5\u03c2 \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u03a3\u03b5\u03c4\/\u0395\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7: 3 \u03c3\u03b5\u03c4 \u03c4\u03c9\u03bd 12-15 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">\u03a3\u03b5 \u03ad\u03bd\u03b1\u03bd \u03c0\u03ac\u03b3\u03ba\u03bf, \u03be\u03b1\u03c0\u03bb\u03ce\u03c3\u03c4\u03b5 \u03b1\u03bd\u03ac\u03c3\u03ba\u03b5\u03bb\u03b1 \u03ba\u03b1\u03b9 \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b1 \u03b4\u03cd\u03bf \u03c7\u03ad\u03c1\u03b9\u03b1. \u0391\u03bd\u03bf\u03af\u03be\u03c4\u03b5 \u03b4\u03b9\u03ac\u03c0\u03bb\u03b1\u03c4\u03b1 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2, \u03ba\u03b1\u03c4\u03b5\u03b2\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b1 \u03b2\u03ac\u03c1\u03b7 \u03c3\u03c4\u03b1 \u03c0\u03bb\u03ac\u03b3\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c6\u03ad\u03c1\u03c4\u03b5 \u03c4\u03b1 \u03ba\u03bf\u03bd\u03c4\u03ac \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c3\u03c4\u03ae\u03b8\u03bf\u03c2.<\/span><\/p>\n<p>&nbsp;<\/p>\n<ol start=\"4\">\n<li><b> \u03a0\u03bf\u03c5\u03bb\u03cc\u03b2\u03b5\u03c1 \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u03a3\u03b5\u03c4\/\u0395\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7: 3 \u03c3\u03b5\u03c4 \u03c4\u03c9\u03bd 10-12 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">\u03a3\u03c4\u03b7\u03bd \u03af\u03b4\u03b9\u03b1 \u03be\u03b1\u03c0\u03bb\u03c9\u03bc\u03ad\u03bd\u03b7 \u03b8\u03ad\u03c3\u03b7, \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03bc\u03b5 \u03c4\u03b1 \u03b4\u03cd\u03bf \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2, \u03c4\u03b5\u03bd\u03c4\u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c0\u03af\u03c3\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b1\u03bd\u03b1\u03c6\u03ad\u03c1\u03b5\u03c4\u03ad \u03c4\u03bf \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c3\u03c4\u03ae\u03b8\u03bf\u03c2 \u03c3\u03b1\u03c2 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03cd\u03b5\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03c4\u03ae\u03b8\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2 \u03c3\u03b1\u03c2.<\/span><\/p>\n<p>&nbsp;<\/p>\n<ol start=\"5\">\n<li><b> \u039a\u03bb\u03b9\u03ba\u03c0\u03c2 \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03c4\u03c1\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03bf\u03c5<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u03a3\u03b5\u03c4\/\u0395\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7: 3 \u03c3\u03b5\u03c4 \u03c4\u03c9\u03bd 12-15 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">\u0395\u03bd\u03ce \u03c3\u03c4\u03ad\u03ba\u03b5\u03c3\u03c4\u03b5, \u03c3\u03ba\u03cd\u03c8\u03c4\u03b5 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ba\u03ac\u03c4\u03c9 \u03b1\u03c0\u03cc \u03c4\u03b7 \u03bc\u03ad\u03c3\u03b7 \u03c3\u03b1\u03c2, \u03ba\u03c1\u03b1\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03ad\u03bd\u03b1\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03c7\u03ad\u03c1\u03b9. \u03a4\u03b5\u03bd\u03c4\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c0\u03af\u03c3\u03c9 \u03c3\u03b1\u03c2, \u03c6\u03c1\u03bf\u03bd\u03c4\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03cc \u03c4\u03bf \u03c0\u03ac\u03bd\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03b2\u03c1\u03b1\u03c7\u03af\u03bf\u03bd\u03b1 \u03ba\u03b1\u03b8&#039; \u03cc\u03bb\u03b7 \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1.\u00a0\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<ol start=\"6\">\n<li><b> \u0395\u03c0\u03ad\u03ba\u03c4\u03b1\u03c3\u03b7 \u03c4\u03c1\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03bf\u03c5 \u03b1\u03c0\u03cc \u03c0\u03ac\u03bd\u03c9<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u03a3\u03b5\u03c4\/\u0395\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7: 3 \u03c3\u03b5\u03c4 \u03c4\u03c9\u03bd 10-12 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b1\u03c5\u03c4\u03ae\u03bd \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b5\u03af\u03c4\u03b5 \u03ba\u03b1\u03b8\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf\u03b9 \u03b5\u03af\u03c4\u03b5 \u03cc\u03c1\u03b8\u03b9\u03bf\u03b9, \u03cc\u03c0\u03bf\u03b9\u03b1 \u03b8\u03ad\u03c3\u03b7 \u03ba\u03b9 \u03b1\u03bd \u03c0\u03ac\u03c1\u03b5\u03c4\u03b5, \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03ba\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b1 \u03b4\u03cd\u03bf \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03c4\u03bf \u03c0\u03af\u03c3\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03ba\u03b5\u03c6\u03b1\u03bb\u03b9\u03bf\u03cd \u03c3\u03b1\u03c2, \u03c4\u03b5\u03bd\u03c4\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c3\u03b7\u03ba\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9 \u03c3\u03b1\u03c2.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3649\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Chest-and-Triceps.jpeg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Chest-and-Triceps.jpeg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Chest-and-Triceps-300x168.jpeg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Chest-and-Triceps-18x10.jpeg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Chest-and-Triceps-192x108.jpeg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Chest-and-Triceps-384x216.jpeg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Chest-and-Triceps-364x205.jpeg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Chest-and-Triceps-728x409.jpeg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Chest-and-Triceps-561x314.jpeg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Chest-and-Triceps-265x148.jpeg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Chest-and-Triceps-531x297.jpeg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Chest-and-Triceps-608x340.jpeg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<p><b>\u039a\u03c1\u03c5\u03ce\u03bd\u03c9:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u039c\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7, \u03ba\u03ac\u03bd\u03c4\u03b5 \u03bc\u03b9\u03b1 5\u03bb\u03b5\u03c0\u03c4\u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b4\u03b9\u03b1\u03c4\u03ac\u03c3\u03b5\u03c9\u03bd, \u03cc\u03c0\u03c9\u03c2 \u03c4\u03bf \u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03cc \u03c4\u03ad\u03bd\u03c4\u03c9\u03bc\u03b1 \u03c4\u03bf\u03c5 \u03c3\u03c4\u03ae\u03b8\u03bf\u03c5\u03c2 \u03c3\u03b5 \u03ad\u03bd\u03b1\u03bd \u03c4\u03bf\u03af\u03c7\u03bf \u03ba\u03b1\u03b9 \u03c4\u03bf \u03c4\u03ad\u03bd\u03c4\u03c9\u03bc\u03b1 \u03c4\u03c1\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03c5 \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9 \u03b3\u03b9\u03b1 \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd.<\/span><\/p>\n<h2><b>\u0397\u03bc\u03ad\u03c1\u03b1 2: \u03a0\u03bb\u03ac\u03c4\u03b7 \u03ba\u03b1\u03b9 \u0394\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03c2<\/b><\/h2>\n<p><b>\u0396\u03ad\u03c3\u03c4\u03b1\u03bc\u03b1: <\/b><span style=\"font-weight: 400;\">\u00a0\u039a\u03ac\u03bd\u03c4\u03b5 5 \u03bb\u03b5\u03c0\u03c4\u03ac \u03ba\u03b1\u03c1\u03b4\u03b9\u03bf\u03b1\u03bd\u03b1\u03c0\u03bd\u03b5\u03c5\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03cc\u03c0\u03c9\u03c2 \u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 1\u03b7\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b1\u03c2, \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ba\u03c5\u03ba\u03bb\u03bf\u03c6\u03bf\u03c1\u03af\u03b1 \u03c4\u03bf\u03c5 \u03b1\u03af\u03bc\u03b1\u03c4\u03bf\u03c2. \u039a\u03ac\u03bd\u03c4\u03b5 \u03b4\u03c5\u03bd\u03b1\u03bc\u03b9\u03ba\u03ad\u03c2 \u03b4\u03b9\u03b1\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 \u03c0\u03bf\u03c5 \u03c3\u03c4\u03bf\u03c7\u03b5\u03cd\u03bf\u03c5\u03bd \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7, \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03cc\u03c0\u03c9\u03c2 \u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c4\u03c9\u03bd \u03c7\u03b5\u03c1\u03b9\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c3\u03c4\u03c1\u03bf\u03c6\u03ad\u03c2 \u03c4\u03bf\u03c5 \u03ba\u03bf\u03c1\u03bc\u03bf\u03cd.<\/span><\/p>\n<h2><\/h2>\n<p><b>\u03a0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7<\/b><\/p>\n<h2><\/h2>\n<ol>\n<li><b> \u039a\u03c9\u03c0\u03b7\u03bb\u03b1\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u03a3\u03b5\u03c4\/\u0395\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7: 4 \u03c3\u03b5\u03c4 \u03c4\u03c9\u03bd 8-12 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">\u039b\u03c5\u03b3\u03af\u03c3\u03c4\u03b5 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ba\u03ac\u03c4\u03c9 \u03b1\u03c0\u03cc \u03c4\u03b7 \u03bc\u03ad\u03c3\u03b7 \u03ba\u03c1\u03b1\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03ad\u03bd\u03b1\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03c7\u03ad\u03c1\u03b9, \u03c4\u03c1\u03b1\u03b2\u03ae\u03be\u03c4\u03b5 \u03c4\u03b1 \u03b2\u03ac\u03c1\u03b7 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03b3\u03bf\u03c6\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2, \u03c3\u03c6\u03af\u03b3\u03b3\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b9\u03c2 \u03c9\u03bc\u03bf\u03c0\u03bb\u03ac\u03c4\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c4\u03bf\u03c5\u03c2.\u00a0<\/span><\/p>\n<h2><\/h2>\n<ol start=\"2\">\n<li><b> \u039a\u03c9\u03c0\u03b7\u03bb\u03b1\u03c4\u03b9\u03ba\u03ae \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03b5\u03bd\u03cc\u03c2 \u03b2\u03c1\u03b1\u03c7\u03af\u03bf\u03bd\u03b1<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u03a3\u03b5\u03c4\/\u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2: 3 \u03c3\u03b5\u03c4 \u03c4\u03c9\u03bd 10-12 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd \u03b1\u03bd\u03ac \u03c7\u03ad\u03c1\u03b9<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">\u03a7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03ad\u03bd\u03b1\u03bd \u03c0\u03ac\u03b3\u03ba\u03bf \u03b3\u03b9\u03b1 \u03c3\u03c4\u03ae\u03c1\u03b9\u03be\u03b7, \u03ba\u03c9\u03c0\u03b7\u03bb\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03c3\u03c4\u03bf \u03ad\u03bd\u03b1 \u03c7\u03ad\u03c1\u03b9 \u03ba\u03b1\u03b9 \u03c4\u03c1\u03b1\u03b2\u03ae\u03be\u03c4\u03b5 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bf\u03c6\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2, \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7 \u03b4\u03b9\u03b1\u03b4\u03b9\u03ba\u03b1\u03c3\u03af\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03b4\u03b5\u03cd\u03c4\u03b5\u03c1\u03bf.\u00a0<\/span><\/p>\n<h2><\/h2>\n<ol start=\"3\">\n<li><b> \u0386\u03c1\u03c3\u03b5\u03b9\u03c2 \u03b8\u03b1\u03bd\u03ac\u03c4\u03bf\u03c5 \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u03a3\u03b5\u03c4\/\u0395\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7: 4 \u03c3\u03b5\u03c4 \u03c4\u03c9\u03bd 8-10 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">\u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03ac \u03c3\u03c4\u03bf\u03c5\u03c2 \u03b3\u03bf\u03c6\u03bf\u03cd\u03c2, \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03c7\u03ad\u03c1\u03b9, \u03c3\u03ba\u03cd\u03c8\u03c4\u03b5 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03c3\u03c4\u03bf\u03c5\u03c2 \u03b3\u03bf\u03c6\u03bf\u03cd\u03c2, \u03c7\u03b1\u03bc\u03b7\u03bb\u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03c3\u03b7\u03ba\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03be\u03b1\u03bd\u03ac \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9.\u00a0<\/span><\/p>\n<h2><\/h2>\n<ol start=\"4\">\n<li><b> \u03a3\u03b7\u03ba\u03ce\u03c3\u03b5\u03b9\u03c2 \u03ce\u03bc\u03c9\u03bd \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u03a3\u03b5\u03c4\/\u0395\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7: 3 \u03c3\u03b5\u03c4 \u03c4\u03c9\u03bd 12-15 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">\u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03af\u03c3\u03b9\u03b1, \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03c7\u03ad\u03c1\u03b9 \u03b4\u03af\u03c0\u03bb\u03b1 \u03c3\u03b1\u03c2. \u03a4\u03c1\u03b1\u03b2\u03ae\u03be\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03c4\u03bf \u03b1\u03c5\u03c4\u03af \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03ac \u03ba\u03b1\u03c4\u03b5\u03b2\u03ac\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9.\u00a0<\/span><\/p>\n<h2><\/h2>\n<ol start=\"5\">\n<li><b> \u039a\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u03a3\u03b5\u03c4\/\u0395\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7: 3 \u03c3\u03b5\u03c4 \u03c4\u03c9\u03bd 12-15 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">\u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03cc\u03c1\u03b8\u03b9\u03bf\u03b9 \u03bc\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03c7\u03ad\u03c1\u03b9 \u03c3\u03c4\u03c1\u03b1\u03bc\u03bc\u03ad\u03bd\u03bf\u03c5\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9. \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03bf\u03bd\u03c4\u03ac \u03c3\u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03c1\u03b1\u03b2\u03ae\u03be\u03c4\u03b5 \u03c4\u03b1 \u03b2\u03ac\u03c1\u03b7 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf\u03bd \u03ce\u03bc\u03bf \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03ba\u03b1\u03c4\u03b5\u03b2\u03ac\u03c3\u03c4\u03b5 \u03c4\u03bf\u03bd \u03bc\u03ad\u03c7\u03c1\u03b9 \u03ba\u03ac\u03c4\u03c9.\u00a0\u00a0<\/span><\/p>\n<h2><\/h2>\n<ol start=\"6\">\n<li><b> \u03a3\u03c6\u03c5\u03c1\u03af \u03bc\u03c0\u03bf\u03cd\u03ba\u03bb\u03b5\u03c2<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u03a3\u03b5\u03c4\/\u0395\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7: 3 \u03c3\u03b5\u03c4 \u03c4\u03c9\u03bd 10-12 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">\u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03cc\u03c1\u03b8\u03b9\u03bf\u03b9, \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03c7\u03ad\u03c1\u03b9 \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03c0\u03b1\u03bb\u03ac\u03bc\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03c1\u03b1\u03bc\u03bc\u03ad\u03bd\u03b5\u03c2 \u03b7 \u03bc\u03af\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b7\u03bd \u03ac\u03bb\u03bb\u03b7, \u03c4\u03c1\u03b1\u03b2\u03ae\u03be\u03c4\u03b5 \u03c4\u03b1 \u03b2\u03ac\u03c1\u03b7 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03ac \u03c7\u03b1\u03bc\u03b7\u03bb\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b1.\u00a0<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3650\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Back-and-Biceps.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Back-and-Biceps.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Back-and-Biceps-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Back-and-Biceps-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Back-and-Biceps-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Back-and-Biceps-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Back-and-Biceps-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Back-and-Biceps-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Back-and-Biceps-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Back-and-Biceps-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Back-and-Biceps-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Back-and-Biceps-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<p><b>\u039a\u03c1\u03c5\u03ce\u03bd\u03c9:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u0395\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03c4\u03b5 5 \u03bb\u03b5\u03c0\u03c4\u03ac \u03b4\u03b9\u03b1\u03c4\u03ac\u03c3\u03b5\u03c9\u03bd \u03c3\u03c4\u03bf\u03c7\u03b5\u03cd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c3\u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03b4\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2 \u03c3\u03b1\u03c2. \u03a4\u03b5\u03bd\u03c4\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7.<\/span><\/p>\n<h2><b>\u0397\u03bc\u03ad\u03c1\u03b1 3: \u03a0\u03cc\u03b4\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03af<\/b><\/h2>\n<p><b>\u0396\u03ad\u03c3\u03c4\u03b1\u03bc\u03b1:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u039a\u03ac\u03bd\u03c4\u03b5 5 \u03bb\u03b5\u03c0\u03c4\u03ac \u03ba\u03b1\u03c1\u03b4\u03b9\u03bf\u03b1\u03bd\u03b1\u03c0\u03bd\u03b5\u03c5\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2, \u03cc\u03c0\u03c9\u03c2 \u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03bf \u03c0\u03b5\u03c1\u03c0\u03ac\u03c4\u03b7\u03bc\u03b1 \u03ae \u03c4\u03b6\u03cc\u03ba\u03b9\u03bd\u03b3\u03ba.\u00a0<\/span><\/p>\n<h4><\/h4>\n<p><span style=\"font-weight: 400;\">\u03a3\u03c4\u03bf\u03c7\u03b5\u03cd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c3\u03c4\u03bf \u03ba\u03ac\u03c4\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03cc\u03c2 \u03c3\u03b1\u03c2, \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03c4\u03b5 \u03b4\u03c5\u03bd\u03b1\u03bc\u03b9\u03ba\u03ad\u03c2 \u03b4\u03b9\u03b1\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2, \u03cc\u03c0\u03c9\u03c2 \u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c4\u03c9\u03bd \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd, \u03c0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ad\u03c2 \u03ba\u03b1\u03b9 \u03ba\u03cd\u03ba\u03bb\u03bf\u03c5\u03c2 \u03b3\u03bf\u03c6\u03ce\u03bd.<\/span><\/p>\n<h4><\/h4>\n<p><b>\u03a0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7:<\/b><\/p>\n<ol>\n<li><b> \u039a\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u03a3\u03b5\u03c4\/\u0395\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7: 4 \u03c3\u03b5\u03c4 \u03c4\u03c9\u03bd 10-15 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd<\/span><\/p>\n<h4><\/h4>\n<p><span style=\"font-weight: 400;\">\u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03cc\u03c1\u03b8\u03b9\u03bf\u03b9 \u03ba\u03b1\u03b9 \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03c7\u03ad\u03c1\u03b9, \u03b4\u03af\u03c0\u03bb\u03b1 \u03c3\u03c4\u03b1 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac \u03ae \u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2. \u039c\u03b5 \u03c4\u03bf \u03c3\u03c4\u03ae\u03b8\u03bf\u03c2 \u03c3\u03b1\u03c2 \u03c8\u03b7\u03bb\u03ac, \u03bb\u03c5\u03b3\u03af\u03c3\u03c4\u03b5 \u03c3\u03b5 \u03ad\u03bd\u03b1 squat \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03ac \u03c3\u03b7\u03ba\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03be\u03b1\u03bd\u03ac.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ol start=\"2\">\n<li><b> Dumbbell Lunges<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u03a3\u03b5\u03c4\/\u0395\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7: 3 \u03c3\u03b5\u03c4 \u03c4\u03c9\u03bd 12 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd \u03b1\u03bd\u03ac \u03c0\u03cc\u03b4\u03b9<\/span><\/p>\n<h4><\/h4>\n<p><span style=\"font-weight: 400;\">\u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03c7\u03ad\u03c1\u03b9 \u03c3\u03c4\u03b1 \u03c0\u03bb\u03ac\u03b3\u03b9\u03b1 \u03c3\u03b1\u03c2, \u03ba\u03ac\u03bd\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03b2\u03ae\u03bc\u03b1 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03c0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ae \u03bc\u03b5 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03ac \u03c3\u03b1\u03c2 \u03c3\u03b5 \u03b3\u03c9\u03bd\u03af\u03b1 90 \u03bc\u03bf\u03b9\u03c1\u03ce\u03bd. \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03bd \u03ba\u03bf\u03c1\u03bc\u03cc \u03c3\u03b1\u03c2 \u03c3\u03b5 \u03cc\u03c1\u03b8\u03b9\u03b1 \u03b8\u03ad\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c6\u03c1\u03bf\u03bd\u03c4\u03af\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03bd\u03b1\u03bb\u03bb\u03ac\u03c3\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1.\u00a0<\/span><\/p>\n<h4><\/h4>\n<ol start=\"3\">\n<li><b> \u03a1\u03bf\u03c5\u03bc\u03b1\u03bd\u03b9\u03ba\u03ad\u03c2 \u03ac\u03c1\u03c3\u03b5\u03b9\u03c2 \u03b8\u03b1\u03bd\u03ac\u03c4\u03bf\u03c5<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u03a3\u03b5\u03c4\/\u0395\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7: 3 \u03c3\u03b5\u03c4 \u03c4\u03c9\u03bd 10-12 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd<\/span><\/p>\n<h4><\/h4>\n<p><span style=\"font-weight: 400;\">\u039b\u03c5\u03b3\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ac \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03ac \u03c3\u03b1\u03c2, \u03b3\u03b5\u03af\u03c1\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03b3\u03bf\u03c6\u03bf\u03cd\u03c2, \u03c7\u03b1\u03bc\u03b7\u03bb\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b1 \u03b2\u03ac\u03c1\u03b7 \u03c3\u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03b5\u03bd\u03ce \u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b1 \u03c3\u03c4\u03bf\u03c7\u03b5\u03cd\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03bf\u03c0\u03af\u03c3\u03b8\u03b9\u03bf\u03c5\u03c2 \u03bc\u03b7\u03c1\u03b9\u03b1\u03af\u03bf\u03c5\u03c2.\u00a0<\/span><\/p>\n<h4><\/h4>\n<ol start=\"4\">\n<li><b> \u0392\u03b7\u03bc\u03b1\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u03a3\u03b5\u03c4\/\u0395\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7: 3 \u03c3\u03b5\u03c4 \u03c4\u03c9\u03bd 12 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd \u03b1\u03bd\u03ac \u03c0\u03cc\u03b4\u03b9<\/span><\/p>\n<h4><\/h4>\n<p><span style=\"font-weight: 400;\">\u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b1 \u03b4\u03cd\u03bf \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03b1 \u03c0\u03bb\u03ac\u03b3\u03b9\u03b1 \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03c0\u03b1\u03bb\u03ac\u03bc\u03b5\u03c2 \u03c3\u03c4\u03c1\u03b1\u03bc\u03bc\u03ad\u03bd\u03b5\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03bc\u03ad\u03c3\u03b1. \u0391\u03bd\u03b5\u03b2\u03b5\u03af\u03c4\u03b5 \u03c3\u03b5 \u03ad\u03bd\u03b1\u03bd \u03c0\u03ac\u03b3\u03ba\u03bf \u03ae \u03ba\u03bf\u03c5\u03c4\u03af \u03b5\u03bd\u03b1\u03bb\u03bb\u03ac\u03c3\u03c3\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03c0\u03c1\u03ce\u03be\u03c4\u03b5 \u03bc\u03ad\u03c3\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03c6\u03c4\u03ad\u03c1\u03bd\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c3\u03b7\u03ba\u03c9\u03b8\u03b5\u03af\u03c4\u03b5.\u00a0<\/span><\/p>\n<h4><\/h4>\n<ol start=\"5\">\n<li><b> \u03a1\u03c9\u03c3\u03b9\u03ba\u03ad\u03c2 \u0391\u03bd\u03b1\u03c4\u03c1\u03bf\u03c0\u03ad\u03c2<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u03a3\u03b5\u03c4\/\u0395\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7: 3 \u03c3\u03b5\u03c4 \u03c4\u03c9\u03bd 20 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd (10 \u03b1\u03bd\u03ac \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac)<\/span><\/p>\n<h4><\/h4>\n<p><span style=\"font-weight: 400;\">\u039a\u03b1\u03b8\u03af\u03c3\u03c4\u03b5 \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03bc\u03b1\u03ba\u03c1\u03b9\u03ac \u03b1\u03c0\u03cc \u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1. \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03ba\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b1 \u03b4\u03cd\u03bf \u03c7\u03ad\u03c1\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03c1\u03af\u03c8\u03c4\u03b5 \u03c4\u03bf \u03c0\u03ac\u03bd\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03cc\u03c2 \u03c3\u03b1\u03c2 \u03b1\u03c0\u03cc \u03c4\u03b7 \u03bc\u03af\u03b1 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac \u03c3\u03c4\u03b7\u03bd \u03ac\u03bb\u03bb\u03b7.<\/span><\/p>\n<h4><\/h4>\n<ol start=\"6\">\n<li><b> \u03a0\u03bb\u03b5\u03c5\u03c1\u03b9\u03ba\u03ad\u03c2 \u03ba\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u03a3\u03b5\u03c4\/\u0395\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7: 3 \u03c3\u03b5\u03c4 \u03c4\u03c9\u03bd 15 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd \u03b1\u03bd\u03ac \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac<\/span><\/p>\n<h4><\/h4>\n<p><span style=\"font-weight: 400;\">\u0395\u03bd\u03ce \u03c3\u03c4\u03ad\u03ba\u03b5\u03c3\u03c4\u03b5 \u03cc\u03c1\u03b8\u03b9\u03bf\u03b9, \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03c3\u03c4\u03bf \u03ad\u03bd\u03b1 \u03c7\u03ad\u03c1\u03b9 \u03ba\u03b1\u03b9 \u03bb\u03c5\u03b3\u03af\u03c3\u03c4\u03b5, \u03c7\u03b1\u03bc\u03b7\u03bb\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b1 \u03b2\u03ac\u03c1\u03b7 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c8\u03c4\u03b5 \u03c3\u03b5 \u03cc\u03c1\u03b8\u03b9\u03b1 \u03b8\u03ad\u03c3\u03b7.\u00a0<\/span><\/p>\n<h4><img decoding=\"async\" class=\"aligncenter size-full wp-image-3651\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Legs-and-Abs.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Legs-and-Abs.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Legs-and-Abs-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Legs-and-Abs-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Legs-and-Abs-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Legs-and-Abs-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Legs-and-Abs-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Legs-and-Abs-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Legs-and-Abs-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Legs-and-Abs-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Legs-and-Abs-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Legs-and-Abs-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/h4>\n<p><b>\u039a\u03c1\u03c5\u03ce\u03bd\u03c9:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u039a\u03ac\u03bd\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03cc stretching 5 \u03bb\u03b5\u03c0\u03c4\u03ce\u03bd \u03c3\u03c4\u03bf\u03c7\u03b5\u03cd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1, \u03c4\u03bf\u03bd \u03ba\u03bf\u03c1\u03bc\u03cc \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2.\u00a0<\/span><\/p>\n<h2><b>\u0397\u03bc\u03ad\u03c1\u03b1 4: \u038f\u03bc\u03bf\u03b9 \u03ba\u03b1\u03b9 \u03a0\u03c5\u03c1\u03ae\u03bd\u03b1\u03c2<\/b><\/h2>\n<p><b>\u0396\u03ad\u03c3\u03c4\u03b1\u03bc\u03b1:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u03a9\u03c2 \u03c3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2, \u03ba\u03ac\u03bd\u03c4\u03b5 \u03b5\u03bb\u03b1\u03c6\u03c1\u03b9\u03ac \u03ba\u03b1\u03c1\u03b4\u03b9\u03bf\u03b1\u03bd\u03b1\u03c0\u03bd\u03b5\u03c5\u03c3\u03c4\u03b9\u03ba\u03ae \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03c0\u03c1\u03bf\u03b8\u03ad\u03c1\u03bc\u03b1\u03bd\u03c3\u03b7, \u03b5\u03c0\u03b9\u03ba\u03b5\u03bd\u03c4\u03c1\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03bd \u03ba\u03bf\u03c1\u03bc\u03cc \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03ba\u03cd\u03ba\u03bb\u03bf\u03c5\u03c2 \u03bc\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1, \u03c3\u03c4\u03c1\u03bf\u03c6\u03ad\u03c2 \u03ba\u03bf\u03c1\u03bc\u03bf\u03cd \u03ba\u03b1\u03b9 \u03ba\u03c5\u03bb\u03af\u03bd\u03b4\u03c1\u03bf\u03c5\u03c2 \u03ce\u03bc\u03c9\u03bd.<\/span><\/p>\n<h4><\/h4>\n<p><b>\u03a0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7<\/b><\/p>\n<ol>\n<li><b> \u03a0\u03af\u03b5\u03c3\u03b7 \u03ce\u03bc\u03c9\u03bd \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u03a3\u03b5\u03c4\/\u0395\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7: 4 \u03c3\u03b5\u03c4 \u03c4\u03c9\u03bd 8-12 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd<\/span><\/p>\n<h4><\/h4>\n<p><span style=\"font-weight: 400;\">\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b1\u03c5\u03c4\u03ae\u03bd \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b5\u03af\u03c4\u03b5 \u03ba\u03b1\u03b8\u03b9\u03c3\u03c4\u03ae \u03b5\u03af\u03c4\u03b5 \u03cc\u03c1\u03b8\u03b9\u03b1, \u03ba\u03c1\u03b1\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03ad\u03bd\u03b1\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03c7\u03ad\u03c1\u03b9 \u03c3\u03c4\u03bf \u03cd\u03c8\u03bf\u03c2 \u03c4\u03c9\u03bd \u03ce\u03bc\u03c9\u03bd, \u03c3\u03c0\u03c1\u03ce\u03be\u03c4\u03b5 \u03c4\u03b1 \u03b2\u03ac\u03c1\u03b7 \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03ba\u03b1\u03c4\u03b5\u03b2\u03ac\u03c3\u03c4\u03b5 \u03c4\u03bf \u03be\u03b1\u03bd\u03ac.\u00a0<\/span><\/p>\n<h4><\/h4>\n<ol start=\"2\">\n<li><b> \u03a0\u03bb\u03ac\u03b3\u03b9\u03b5\u03c2 \u03b1\u03bd\u03c5\u03c8\u03ce\u03c3\u03b5\u03b9\u03c2<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u03a3\u03b5\u03c4\/\u0395\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7: 3 \u03c3\u03b5\u03c4 \u03c4\u03c9\u03bd 12-15 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd<\/span><\/p>\n<h4><\/h4>\n<p><span style=\"font-weight: 400;\">\u039c\u03b5 \u03c4\u03b1 \u03b4\u03cd\u03bf \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ce\u03c2 \u03bb\u03c5\u03b3\u03b9\u03c3\u03bc\u03ad\u03bd\u03b1, \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03b1\u03c0\u03cc \u03ad\u03bd\u03b1\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03c3\u03c4\u03bf \u03ba\u03b1\u03b8\u03ad\u03bd\u03b1 \u03ba\u03b1\u03b9 \u03c3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03b2\u03ac\u03c1\u03b7 \u03c3\u03c4\u03b1 \u03c0\u03bb\u03ac\u03b3\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03bd\u03b1 \u03c6\u03c4\u03ac\u03c3\u03bf\u03c5\u03bd \u03c3\u03c4\u03bf \u03cd\u03c8\u03bf\u03c2 \u03c4\u03c9\u03bd \u03ce\u03bc\u03c9\u03bd.\u00a0<\/span><\/p>\n<h4><\/h4>\n<ol start=\"3\">\n<li><b> \u0395\u03bc\u03c0\u03c1\u03cc\u03c2 \u03b1\u03bd\u03c5\u03c8\u03ce\u03c3\u03b5\u03b9\u03c2<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u03a3\u03b5\u03c4\/\u0395\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7: 3 \u03c3\u03b5\u03c4 \u03c4\u03c9\u03bd 12-15 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd<\/span><\/p>\n<h4><\/h4>\n<p><span style=\"font-weight: 400;\">\u03a3\u03ae\u03ba\u03c9\u03c3\u03b5 \u03c4\u03b1 \u03b2\u03ac\u03c1\u03b7 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03c3\u03bf\u03c5, \u03c3\u03c4\u03bf \u03cd\u03c8\u03bf\u03c2 \u03c4\u03c9\u03bd \u03ce\u03bc\u03c9\u03bd, \u03ba\u03b1\u03b9 \u03ba\u03b1\u03c4\u03ad\u03b2\u03b1\u03c3\u03ad \u03c4\u03b1.<\/span><\/p>\n<h4><\/h4>\n<ol start=\"4\">\n<li><b> \u03a0\u03af\u03c3\u03c9 \u0394\u03b5\u03bb\u03c4\u03bf\u03b5\u03b9\u03b4\u03ae\u03c2 \u039c\u03cd\u03b3\u03b5\u03c2<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u03a3\u03b5\u03c4\/\u0395\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7: 3 \u03c3\u03b5\u03c4 \u03c4\u03c9\u03bd 12-15 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd<\/span><\/p>\n<h4><\/h4>\n<p><span style=\"font-weight: 400;\">\u039b\u03c5\u03b3\u03af\u03c3\u03c4\u03b5 \u03b1\u03c0\u03cc \u03c4\u03b7 \u03bc\u03ad\u03c3\u03b7 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03c7\u03ad\u03c1\u03b9 \u03c3\u03c4\u03c1\u03b1\u03bc\u03bc\u03ad\u03bd\u03bf\u03c5\u03c2 \u03bf \u03ad\u03bd\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf\u03bd \u03ac\u03bb\u03bb\u03bf\u03bd. \u03a3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03b2\u03ac\u03c1\u03b7 \u03c3\u03c4\u03b1 \u03c0\u03bb\u03ac\u03b3\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03b5\u03bd\u03ce \u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b1 \u03c3\u03c6\u03af\u03b3\u03b3\u03b5\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03c9\u03bc\u03bf\u03c0\u03bb\u03ac\u03c4\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c4\u03bf\u03c5\u03c2.\u00a0<\/span><\/p>\n<h4><\/h4>\n<ol start=\"5\">\n<li><b> \u03a3\u03b1\u03bd\u03af\u03b4\u03b1 \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03ba\u03c9\u03c0\u03b7\u03bb\u03b1\u03c3\u03af\u03b1<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u03a3\u03b5\u03c4\/\u0395\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7: 3 \u03c3\u03b5\u03c4 \u03c4\u03c9\u03bd 10 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd \u03b1\u03bd\u03ac \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac<\/span><\/p>\n<h4><\/h4>\n<p><span style=\"font-weight: 400;\">\u03a3\u03b5 \u03b8\u03ad\u03c3\u03b7 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2, \u03ba\u03c9\u03c0\u03b7\u03bb\u03b1\u03c4\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 \u03ad\u03bd\u03b1\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03ba\u03ac\u03b8\u03b5 \u03c6\u03bf\u03c1\u03ac \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ce\u03bd\u03c4\u03b1\u03c2 \u03bc\u03b9\u03b1 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03ae \u03c3\u03c4\u03ac\u03c3\u03b7.\u00a0<\/span><\/p>\n<h4><\/h4>\n<ol start=\"6\">\n<li><b> \u039e\u03c5\u03bb\u03bf\u03ba\u03cc\u03c0\u03bf\u03b9 \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u03a3\u03b5\u03c4\/\u0395\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7: 3 \u03c3\u03b5\u03c4 \u03c4\u03c9\u03bd 12 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd \u03b1\u03bd\u03ac \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac<\/span><\/p>\n<h4><\/h4>\n<p><span style=\"font-weight: 400;\">\u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03ba\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b1 \u03b4\u03cd\u03bf \u03c7\u03ad\u03c1\u03b9\u03b1. \u03a3\u03c4\u03c1\u03af\u03c8\u03c4\u03b5 \u03c4\u03bf\u03bd \u03ba\u03bf\u03c1\u03bc\u03cc \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03c1\u03b1\u03b2\u03ae\u03be\u03c4\u03b5 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03b4\u03b9\u03b1\u03b3\u03ce\u03bd\u03b9\u03b1 \u03ba\u03b1\u03c4\u03ac \u03bc\u03ae\u03ba\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03cc\u03c2 \u03c3\u03b1\u03c2.\u00a0<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3653\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Shoulders-and-Core.jpg.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Shoulders-and-Core.jpg.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Shoulders-and-Core.jpg-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Shoulders-and-Core.jpg-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Shoulders-and-Core.jpg-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Shoulders-and-Core.jpg-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Shoulders-and-Core.jpg-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Shoulders-and-Core.jpg-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Shoulders-and-Core.jpg-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Shoulders-and-Core.jpg-265x148.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Shoulders-and-Core.jpg-531x297.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Shoulders-and-Core.jpg-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<p><b>\u039a\u03c1\u03c5\u03ce\u03bd\u03c9:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u0395\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03c4\u03b5 5 \u03bb\u03b5\u03c0\u03c4\u03ac \u03b4\u03b9\u03b1\u03c4\u03ac\u03c3\u03b5\u03c9\u03bd \u03b5\u03c3\u03c4\u03b9\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03bd \u03ba\u03bf\u03c1\u03bc\u03cc \u03c3\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c4\u03bf \u03b7\u03c1\u03b5\u03bc\u03ae\u03c3\u03b5\u03c4\u03b5.<\/span><\/p>\n<h2><b>\u0397\u03bc\u03ad\u03c1\u03b1 5: \u039f\u03bb\u03cc\u03c3\u03c9\u03bc\u03bf<\/b><\/h2>\n<p><b>\u0396\u03ad\u03c3\u03c4\u03b1\u03bc\u03b1:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u039a\u03ac\u03bd\u03c4\u03b5 5 \u03bb\u03b5\u03c0\u03c4\u03ac \u03b5\u03bb\u03b1\u03c6\u03c1\u03b9\u03ac\u03c2 \u03ba\u03b1\u03c1\u03b4\u03b9\u03bf\u03b1\u03bd\u03b1\u03c0\u03bd\u03b5\u03c5\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2, \u03ba\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf\u03c5 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2, \u03cc\u03c0\u03c9\u03c2 jumping jacks \u03ba\u03b1\u03b9 \u03b4\u03c5\u03bd\u03b1\u03bc\u03b9\u03ba\u03ad\u03c2 \u03b4\u03b9\u03b1\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2.<\/span><\/p>\n<h4><\/h4>\n<p><b>\u03a0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7:<\/b><\/p>\n<ol>\n<li><b> \u03a0\u03c1\u03bf\u03c9\u03b8\u03b7\u03c4\u03ae\u03c1\u03b5\u03c2 \u03b1\u03bb\u03c4\u03ae\u03c1\u03c9\u03bd<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u03a3\u03b5\u03c4\/\u0395\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7: 4 \u03c3\u03b5\u03c4 \u03c4\u03c9\u03bd 10-12 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd<\/span><\/p>\n<h4><\/h4>\n<p><span style=\"font-weight: 400;\">\u03a3\u03c5\u03bd\u03b4\u03c5\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03ad\u03bd\u03b1 squat \u03bc\u03b5 \u03c0\u03b9\u03ad\u03c3\u03b5\u03b9\u03c2 \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9, \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03c7\u03ad\u03c1\u03b9 \u03c3\u03c4\u03bf \u03cd\u03c8\u03bf\u03c2 \u03c4\u03c9\u03bd \u03ce\u03bc\u03c9\u03bd. \u039a\u03ac\u03bd\u03c4\u03b5 squat \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ba\u03ac\u03c4\u03c9 \u03ba\u03b1\u03b9 \u03c3\u03c0\u03c1\u03ce\u03be\u03c4\u03b5 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03c3\u03b7\u03ba\u03ce\u03bd\u03b5\u03c3\u03c4\u03b5.\u00a0<\/span><\/p>\n<h4><\/h4>\n<ol start=\"2\">\n<li><b> Renegade Rows<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u03a3\u03b5\u03c4\/\u0395\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7: 3 \u03c3\u03b5\u03c4 \u03c4\u03c9\u03bd 10 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd \u03b1\u03bd\u03ac \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac<\/span><\/p>\n<h4><\/h4>\n<p><span style=\"font-weight: 400;\">\u03a3\u03b5 \u03b8\u03ad\u03c3\u03b7 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2, \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03ba\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03b4\u03cd\u03bf \u03c0\u03bb\u03b5\u03c5\u03c1\u03ad\u03c2. \u03a3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03b2\u03ac\u03c1\u03b7 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03c4\u03bf \u03b8\u03ce\u03c1\u03b1\u03ba\u03b1 \u03c3\u03b1\u03c2. \u0395\u03bd\u03b1\u03bb\u03bb\u03ac\u03be\u03c4\u03b5 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ad\u03c2.<\/span><\/p>\n<h4><\/h4>\n<ol start=\"3\">\n<li><b> \u039a\u03b1\u03b8\u03b1\u03c1\u03b9\u03c3\u03bc\u03cc\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03af\u03b5\u03c3\u03b7 \u03b1\u03bb\u03c4\u03ae\u03c1\u03c9\u03bd<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u03a3\u03b5\u03c4\/\u0395\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7: 3 \u03c3\u03b5\u03c4 \u03c4\u03c9\u03bd 8-10 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd<\/span><\/p>\n<h4><\/h4>\n<p><span style=\"font-weight: 400;\">\u03a3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03c3\u03c0\u03c1\u03ce\u03be\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9 \u03c3\u03b1\u03c2.\u00a0<\/span><\/p>\n<h4><\/h4>\n<ol start=\"4\">\n<li><b> \u0391\u03c1\u03c0\u03b1\u03b3\u03ae \u03b1\u03bb\u03c4\u03ae\u03c1\u03c9\u03bd<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u03a3\u03b5\u03c4\/\u0395\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7: 3 \u03c3\u03b5\u03c4 \u03c4\u03c9\u03bd 8-10 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd \u03b1\u03bd\u03ac \u03b2\u03c1\u03b1\u03c7\u03af\u03bf\u03bd\u03b1<\/span><\/p>\n<h4><\/h4>\n<p><span style=\"font-weight: 400;\">\u03a3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03b1 \u03ba\u03b1\u03b9 \u03b4\u03c5\u03bd\u03b1\u03c4\u03ac \u03c4\u03bf\u03c5\u03c2 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03c0\u03b9\u03ad\u03c3\u03c4\u03b5 \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9 \u03c3\u03b1\u03c2.<\/span><\/p>\n<h4><\/h4>\n<ol start=\"5\">\n<li><b> \u039a\u03bf\u03cd\u03bd\u03b9\u03b1 \u03b1\u03bb\u03c4\u03ae\u03c1\u03c9\u03bd<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u03a3\u03b5\u03c4\/\u0395\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7: 3 \u03c3\u03b5\u03c4 \u03c4\u03c9\u03bd 12-15 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd<\/span><\/p>\n<h4><\/h4>\n<p><span style=\"font-weight: 400;\">\u039b\u03c5\u03b3\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bf\u03c6\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2, \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03ba\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b1 \u03b4\u03cd\u03bf \u03c7\u03ad\u03c1\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03b1\u03ba\u03b9\u03bd\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c3\u03c4\u03bf \u03cd\u03c8\u03bf\u03c2 \u03c4\u03c9\u03bd \u03ce\u03bc\u03c9\u03bd \u03c3\u03b1\u03c2, \u03b5\u03bc\u03c0\u03bb\u03ad\u03ba\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1 \u03c4\u03bf\u03bd \u03ba\u03bf\u03c1\u03bc\u03cc \u03c3\u03b1\u03c2.\u00a0<\/span><\/p>\n<h4><\/h4>\n<ol start=\"6\">\n<li><b> Burpee \u03bc\u03b5 \u03c0\u03af\u03b5\u03c3\u03b7 \u03b1\u03bb\u03c4\u03ae\u03c1\u03c9\u03bd<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u03a3\u03b5\u03c4\/\u0395\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7: 3 \u03c3\u03b5\u03c4 \u03c4\u03c9\u03bd 10 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd<\/span><\/p>\n<h4><\/h4>\n<p><span style=\"font-weight: 400;\">\u039a\u03ac\u03bd\u03b5 \u03ad\u03bd\u03b1 burpee \u03ba\u03b1\u03b9 \u03c3\u03ae\u03ba\u03c9\u03c3\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9 \u03c3\u03c4\u03bf \u03c4\u03ad\u03bb\u03bf\u03c2.\u00a0<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3652\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/full-body.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/full-body.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/full-body-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/full-body-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/full-body-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/full-body-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/full-body-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/full-body-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/full-body-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/full-body-265x148.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/full-body-531x297.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/full-body-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<p><b>\u039a\u03c1\u03c5\u03ce\u03bd\u03c9:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u039a\u03ac\u03bd\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03cc stretching \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf\u03c5 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 \u03b3\u03b9\u03b1 5 \u03bb\u03b5\u03c0\u03c4\u03ac \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7.<\/span><\/p>\n<h2><b>\u03c3\u03c5\u03bc\u03c0\u03ad\u03c1\u03b1\u03c3\u03bc\u03b1<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u0395\u03af\u03c3\u03c4\u03b5 \u03ad\u03c4\u03bf\u03b9\u03bc\u03bf\u03b9 \u03bd\u03b1 \u03b1\u03bb\u03bb\u03ac\u03be\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03bc\u03b5 \u03c4\u03bf 5\u03ae\u03bc\u03b5\u03c1\u03bf 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\u03c4\u03b7\u03bd \u03b5\u03c0\u03af\u03c4\u03b5\u03c5\u03be\u03b7 \u03c4\u03b5\u03c1\u03ac\u03c3\u03c4\u03b9\u03b1\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03b1\u03cd\u03be\u03b7\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03be\u03b9\u03bf\u03c3\u03b7\u03bc\u03b5\u03af\u03c9\u03c4\u03b7\u03c2 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2.<\/span><\/p>\n<h4><\/h4>\n<p><span style=\"font-weight: 400;\">\u0398\u03c5\u03bc\u03b7\u03b8\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03af\u03bd\u03b5\u03c4\u03b5 \u03c0\u03c1\u03bf\u03c3\u03bf\u03c7\u03ae \u03c3\u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2, \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03b5\u03af\u03c4\u03b5 \u03c4\u03b7 \u03c3\u03c9\u03c3\u03c4\u03ae \u03c6\u03cc\u03c1\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03bd\u03b9\u03c3\u03c7\u03cd\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2 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\u03c3\u03ae\u03bc\u03b5\u03c1\u03b1.<\/span><\/p>","protected":false},"excerpt":{"rendered":"<p>If you are looking to keep fit, I welcome you to our in-depth 5-day dumbell-only exercise plan. We have designed this plan to help transform the body and build strength. &nbsp; We compiled this in-depth 5 day dumbbell-only workout plan to help you achieve your fitness goal, whether you prefer working out at home or [&hellip;] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/el\/\u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03c9\u03bc\u03ad\u03bd\u03bf\u03c2-\u03bf\u03b4\u03b7\u03b3\u03cc\u03c2-5\u03ae\u03bc\u03b5\u03c1\u03bf-\u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\/\">\u03a0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf<\/a><\/p>","protected":false},"author":3,"featured_media":3672,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[],"class_list":{"0":"post-3640","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>Comprehensive Guide: 5-Day Dumbbell-Only Workout Plan for Total Body Transformation - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Transform your body with our comprehensive 5-day dumbbell-only workout plan. 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