{"id":9823,"date":"2018-12-08T09:42:25","date_gmt":"2018-12-08T09:42:25","guid":{"rendered":"http:\/\/newlife.com.cy\/?p=9823"},"modified":"2019-11-23T05:51:35","modified_gmt":"2019-11-23T05:51:35","slug":"womens-beginner-program","status":"publish","type":"post","link":"https:\/\/newlife.com.cy\/demo\/womens-beginner-program\/","title":{"rendered":"Women\u2019s beginner program"},"content":{"rendered":"<p><span lang=\"el\">\u03a0\u03b5\u03c1\u03b9\u03b3\u03c1\u03b1\u03c6\u03ae<\/span><\/p>\n<p><span lang=\"el\"> \u03a4\u03bf \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b9\u03c4\u03b9\u03ba\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1\u00a0 12 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03c9\u03bd \u03b3\u03b9\u03b1 \u03b1\u03c1\u03c7\u03b1\u03c1\u03b9\u03b5\u03c3 \u03b3\u03c5\u03bd\u03b1\u03b9\u03ba\u03b5\u03c2\u00a0 \u03ad\u03c7\u03b5\u03b9 \u03c9\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf: <\/span><\/p>\n<ul>\n<li><span lang=\"el\">\u0395\u03b9\u03c3\u03ac\u03b3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03b7 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 <\/span><\/li>\n<li><span lang=\"el\">\u03a3\u03b1\u03c2 \u03c0\u03b1\u03c1\u03bf\u03c5\u03c3\u03b9\u03ac\u03b6\u03bf\u03c5\u03bc\u03b5 \u03c0\u03bf\u03b9\u03ba\u03af\u03bb\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2, \u03b5\u03be\u03bf\u03c0\u03bb\u03b9\u03c3\u03bc\u03cc \u03b5\u03ba\u03c0\u03b1\u03af\u03b4\u03b5\u03c5\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03c7\u03b9\u03c3\u03bc\u03ad\u03c2 <\/span><\/li>\n<li><span lang=\"el\">\u0395\u03ba\u03c0\u03b1\u03b9\u03b4\u03b5\u03cd\u03c3\u03c4\u03b5 \u03cc\u03bb\u03b5\u03c2 \u03c4\u03b9\u03c2 \u03ba\u03cd\u03c1\u03b9\u03b5\u03c2 \u03bf\u03bc\u03ac\u03b4\u03b5\u03c2 \u03bc\u03c5\u03ce\u03bd \u03c3\u03b1\u03c2\u00a0<\/span><\/li>\n<li><span lang=\"el\"> 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\u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03c4\u03b5 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1. \u0391\u03c1\u03bc\u03bf\u03b4\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u2022 \u0391\u03c1\u03c7\u03ac\u03c1\u03b9\u03bf\u03b9 \u2022 \u0386\u03c4\u03bf\u03bc\u03b1 \u03c0\u03bf\u03c5 \u03ad\u03c7\u03bf\u03c5\u03bd \u03bb\u03b9\u03b3\u03cc\u03c4\u03b5\u03c1\u03bf \u03b1\u03c0\u03cc \u03c4\u03c1\u03b5\u03b9\u03c2 \u03bc\u03ae\u03bd\u03b5\u03c2 \u03c3\u03c5\u03bd\u03b5\u03c0\u03ae\u03c2 \u03b5\u03bc\u03c0\u03b5\u03b9\u03c1\u03af\u03b1\u03c2 \u03ba\u03b1\u03c4\u03ac\u03c1\u03c4\u03b9\u03c3\u03b7\u03c2 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u2022 \u0388\u03bc\u03c0\u03b5\u03b9\u03c1\u03b1 \u03ac\u03c4\u03bf\u03bc\u03b1 \u03c0\u03bf\u03c5 \u03b4\u03b5\u03bd \u03ad\u03c7\u03bf\u03c5\u03bd \u03b5\u03ba\u03c0\u03b1\u03b9\u03b4\u03b5\u03c5\u03c4\u03b5\u03af \u03b3\u03b9\u03b1 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf \u03b1\u03c0\u03cc \u03c4\u03c1\u03b5\u03b9\u03c2 \u03bc\u03ae\u03bd\u03b5\u03c2 \u039f\u03b4\u03b7\u03b3\u03af\u03b5\u03c2 \u2022 \u03a7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b5 \u03c0\u03ac\u03bd\u03c4\u03b1 \u03ad\u03bd\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c0\u03bf\u03c5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c1\u03ba\u03b5\u03c4\u03ac \u03b2\u03b1\u03c1\u03cd \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03bd\u03c4\u03b9\u03c0\u03ac\u03bb\u03bf\u03c5\u03c2 \u03c0\u03c1\u03cc\u03ba\u03bb\u03b7\u03c3\u03b7. \u2022 \u039a\u03ac\u03b8\u03b5 \u03c6\u03bf\u03c1\u03ac \u03c0\u03bf\u03c5 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2, \u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c3\u03c4\u03b5 \u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03ac\u03bd\u03c9 \u03c4\u03c9\u03bd 5 lb (2,5 kg) \u03ba\u03b1\u03b9 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c7\u03b1\u03bc\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 (10 kg). \u2022 \u03a3\u03c5\u03bc\u03c0\u03bb\u03b7\u03c1\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03c4\u03b7 \u03c3\u03b5\u03b9\u03c1\u03ac \u03c0\u03bf\u03c5 \u03c0\u03b1\u03c1\u03bf\u03c5\u03c3\u03b9\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9. \u2022 \u03a0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03ba\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b7 \u03bc\u03bf\u03c1\u03c6\u03ae \u03ba\u03ac\u03b8\u03b5 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2, \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03b1\u03bd\u03bf\u03bc\u03ad\u03bd\u03b7\u03c2 \u03c4\u03b7\u03c2 \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b7\u03c2 \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae\u03c2 \u03b1\u03bd\u03b1\u03c0\u03bd\u03bf\u03ae\u03c2. \u2022 \u03a0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03bd\u03b1\u03c0\u03c4\u03cd\u03be\u03b5\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03b4\u03b9\u03b1\u03bd\u03bf\u03b7\u03c4\u03b9\u03ba\u03ae \u03c3\u03cd\u03bd\u03b4\u03b5\u03c3\u03b7 \u03bc\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b1 \u03bc\u03bf\u03c4\u03af\u03b2\u03b1 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2. \u2022 \u0395\u03ac\u03bd \u03b4\u03b5\u03bd \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03ba\u03ac\u03c0\u03bf\u03b9\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03ba\u03ac\u03c0\u03bf\u03b9\u03bf \u03bb\u03cc\u03b3\u03bf, \u03b1\u03bd\u03b1\u03c4\u03c1\u03ad\u03be\u03c4\u03b5 \u03c3\u03c4\u03b7 \u03c3\u03b5\u03bb\u03af\u03b4\u03b1 \u03b5\u03c0\u03b9\u03c3\u03ba\u03cc\u03c0\u03b7\u03c3\u03b7\u03c2 \u03b3\u03b9\u03b1 \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03ba\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2. \u2022 \u039c\u03b7\u03bd \u03be\u03b5\u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03b8\u03b5\u03c1\u03bc\u03b1\u03af\u03bd\u03b5\u03c4\u03b5 \u03c0\u03c1\u03b9\u03bd \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b4\u03c1\u03bf\u03c3\u03b9\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03ba\u03ac\u03b8\u03b5 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7. \u2022 \u0391\u03c6\u03bf\u03cd \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03b5\u03ba\u03c0\u03b1\u03af\u03b4\u03b5\u03c5\u03c3\u03b7\u03c2 \u03b3\u03b9\u03b1 \u03b1\u03c1\u03c7\u03ac\u03c1\u03b9\u03bf\u03c5\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b9\u03c2 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2, \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c0\u03ac\u03c1\u03b5\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1 \u03b1\u03c0\u03bf\u03c6\u03cc\u03c1\u03c4\u03b9\u03c3\u03b7\u03c2 (\u03bc\u03b9\u03b1 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7\u03bd \u03bf\u03c0\u03bf\u03af\u03b1 \u03b5\u03af\u03c4\u03b5 \u03be\u03b5\u03ba\u03bf\u03c5\u03c1\u03ac\u03b6\u03b5\u03c4\u03b5 \u03b5\u03af\u03c4\u03b5 \u03b5\u03ba\u03c0\u03b1\u03b9\u03b4\u03b5\u03cd\u03b5\u03c4\u03b5 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ce\u03c2). \u039c\u03cc\u03bd\u03bf \u03c4\u03cc\u03c4\u03b5 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c7\u03c9\u03c1\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf \u03b5\u03c0\u03cc\u03bc\u03b5\u03bd\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1. \u039c\u03b9\u03ba\u03c1\u03bf\u03ba\u03cd\u03ba\u03bb\u03c9\u03bc\u03b1 1: \u039a\u03cd\u03ba\u03bb\u03c9\u03bc\u03b1 \u03c0\u03bb\u03ae\u03c1\u03bf\u03c5\u03c2 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 (3 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b5\u03c2)<\/span><\/p>\n<p><strong>Microcycle 1: Full-body circuit (3 weeks)<\/strong><\/p>\n<ul>\n<li>For microcycle 1 you will perform a full-body circuit<\/li>\n<li>Complete 3 workouts per week, with at least 1 day of rest between each workout (e.g. AXAXAXX, where \u201cA\u201d is a workout day and \u201cX\u201d is a rest day)<\/li>\n<li>Complete 2 circuits per workout<\/li>\n<li>Rest for only 20\u201330 seconds between exercises<\/li>\n<li>Rest for 2\u20133 minutes before starting the second circuit<\/li>\n<li>Each workout should take less than 30 minutes<\/li>\n<\/ul>\n<table width=\"705\">\n<thead>\n<tr>\n<td>Exercise<\/td>\n<td>Reps<\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Dumbbell sumo squat*<\/td>\n<td>15\u201318<\/td>\n<\/tr>\n<tr>\n<td>Medium-grip lat pull-down<\/td>\n<td>15\u201318<\/td>\n<\/tr>\n<tr>\n<td>Hyperextension<\/td>\n<td>15\u201318<\/td>\n<\/tr>\n<tr>\n<td>Dumbbell bench press<\/td>\n<td>15\u201318<\/td>\n<\/tr>\n<tr>\n<td>Seated or lying leg curl<\/td>\n<td>15\u201318<\/td>\n<\/tr>\n<tr>\n<td>Straight-back seated cable row<\/td>\n<td>15\u201318<\/td>\n<\/tr>\n<tr>\n<td>Machine standing calf raise<\/td>\n<td>25\u201330<\/td>\n<\/tr>\n<tr>\n<td>Seated dumbbell overhead press<\/td>\n<td>15\u201318<\/td>\n<\/tr>\n<tr>\n<td>Bicycle crunch<\/td>\n<td>15\u201320<\/td>\n<\/tr>\n<tr>\n<td colspan=\"2\">*Bodyweight squat for first week<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><strong>Microcycle 2: Full-body circuit (3 weeks)<\/strong><\/p>\n<ul>\n<li>For microcycle 2 you will perform a more comprehensive full-body circuit<\/li>\n<li>Complete either 3 workouts a week (AXAXAXX) or a workout every other day (AX)<\/li>\n<li>Complete 2 circuits per workout<\/li>\n<li>Rest for only 20\u201330 seconds between exercises<\/li>\n<li>Rest for 2\u20133 minutes before starting the second circuit<\/li>\n<li>Each workout should take less than 40 minutes<\/li>\n<\/ul>\n<table width=\"705\">\n<thead>\n<tr>\n<td>Exercise<\/td>\n<td>Reps<\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Barbell squat (wear loop band around thighs if available)<\/td>\n<td>13\u201315<\/td>\n<\/tr>\n<tr>\n<td>Medium-grip lat pull-down<\/td>\n<td>13\u201315<\/td>\n<\/tr>\n<tr>\n<td>Dumbbell Romanian deadlift (YouTube link)<\/td>\n<td>13\u201315<\/td>\n<\/tr>\n<tr>\n<td>Push-up on knees or on stability ball<\/td>\n<td>13\u201315<\/td>\n<\/tr>\n<tr>\n<td>Weighted one-leg hip thrust<\/td>\n<td>13\u201315<\/td>\n<\/tr>\n<tr>\n<td>Bent-over dumbbell row<\/td>\n<td>13\u201315<\/td>\n<\/tr>\n<tr>\n<td>Seated or lying leg curl<\/td>\n<td>13\u201315<\/td>\n<\/tr>\n<tr>\n<td>Dumbbell one-arm overhead press<\/td>\n<td>13\u201315<\/td>\n<\/tr>\n<tr>\n<td>Lying alternating straight leg raise<\/td>\n<td>15\u201320<\/td>\n<\/tr>\n<tr>\n<td>Dumbbell curl<\/td>\n<td>13\u201315<\/td>\n<\/tr>\n<tr>\n<td>Standing dumbbell one-leg calf raise<\/td>\n<td>25\u201330<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><strong>Microcycle 3: Upper\u2013Lower split (3 weeks)<\/strong><\/p>\n<ul>\n<li>For microcycle 3 you will perform an upper\u2013lower split. This means that you will train all of your upper body in one workout and all of your lower body in another workout. Also, instead of circuit training, you will perform set training, which means that you will complete all of the sets for one exercise before moving on to the sets of the following exercise<\/li>\n<li>Recommended workout schedules: ABXABXX or ABX<\/li>\n<li>Rest for only 20\u201330 seconds between sets<\/li>\n<li>Rest for only 60\u201390 seconds between exercises<\/li>\n<li>Each workout should take less than 40 minutes<\/li>\n<\/ul>\n<table width=\"687\">\n<thead>\n<tr>\n<td colspan=\"2\">Workout A (Upper Body)<\/td>\n<\/tr>\n<tr>\n<td>Exercise<\/td>\n<td>Sets x Reps<\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Seated cable row<\/td>\n<td>2 x 13\u201315<\/td>\n<\/tr>\n<tr>\n<td>One-arm lat pull-down<\/td>\n<td>2 x 13\u201315<\/td>\n<\/tr>\n<tr>\n<td>Push-up on knees or on stability ball<\/td>\n<td>2 x 13\u201315<\/td>\n<\/tr>\n<tr>\n<td>Barbell overhead press<\/td>\n<td>2 x 13\u201315<\/td>\n<\/tr>\n<tr>\n<td>Cable face pull<\/td>\n<td>2 x 13\u201315<\/td>\n<\/tr>\n<tr>\n<td>Triceps rope push-down<\/td>\n<td>2 x 13\u201315<\/td>\n<\/tr>\n<tr>\n<td>EZ-bar curl<\/td>\n<td>2 x 13\u201315<\/td>\n<\/tr>\n<tr>\n<td>Cable twist<\/td>\n<td>2 x 13\u201315<\/td>\n<\/tr>\n<tr>\n<td>Front plank<\/td>\n<td>2 x 45\u201360 s<\/td>\n<\/tr>\n<tr>\n<td colspan=\"2\">s = seconds<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<table width=\"684\">\n<thead>\n<tr>\n<td colspan=\"2\">Workout B (Lower Body)<\/td>\n<\/tr>\n<tr>\n<td>Exercise<\/td>\n<td>Sets x Reps<\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Barbell front squat (wear loop band around thighs if available)<\/td>\n<td>2 x 13\u201315<\/td>\n<\/tr>\n<tr>\n<td>Dumbbell lunge<\/td>\n<td>2 x 13\u201315<\/td>\n<\/tr>\n<tr>\n<td>Barbell Romanian deadlift<\/td>\n<td>2 x 13\u201315<\/td>\n<\/tr>\n<tr>\n<td>Barbell hip thrust<\/td>\n<td>2 x 13\u201315<\/td>\n<\/tr>\n<tr>\n<td>Seated or lying leg curl<\/td>\n<td>2 x 13\u201315<\/td>\n<\/tr>\n<tr>\n<td>Lying leg and hip raise<\/td>\n<td>2 x 15\u201320<\/td>\n<\/tr>\n<tr>\n<td>Bicycle crunch<\/td>\n<td>2 x 20\u201325<\/td>\n<\/tr>\n<tr>\n<td>Lying alternating straight leg raise<\/td>\n<td>2 x 20\u201325<\/td>\n<\/tr>\n<tr>\n<td>Standing dumbbell one-leg calf raise<\/td>\n<td>2 x 20\u201325<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><strong>Microcycle 4: 3-day split (3 weeks)<\/strong><\/p>\n<ul>\n<li>For microcycle 4 you will perform a 3-day split in which you will train your back, biceps, and core in Workout A; your chest, shoulders, triceps, and core in Workout B; and your legs and glutes in Workout C<\/li>\n<li>Recommended workout schedules: ABCXABX (then start from C the next week) or ABCX (i.e. three days on, one day off)<\/li>\n<li>Rest for only 20\u201330 seconds between sets<\/li>\n<li>Rest for only 60\u201390 seconds between exercises<\/li>\n<li>Each workout should take less than 40 minutes<\/li>\n<\/ul>\n<table width=\"694\">\n<thead>\n<tr>\n<td colspan=\"2\">Workout A (Back, biceps, core)<\/td>\n<\/tr>\n<tr>\n<td>Exercise<\/td>\n<td>Sets x Reps<\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Barbell sumo deadlift<\/td>\n<td>2 x 12\u201314<\/td>\n<\/tr>\n<tr>\n<td>Assisted pull-up<\/td>\n<td>2 x 12\u201314<\/td>\n<\/tr>\n<tr>\n<td>Seated twisting cable row<\/td>\n<td>2 x 12\u201314<\/td>\n<\/tr>\n<tr>\n<td>Dumbbell curl<\/td>\n<td>2 x 12\u201314<\/td>\n<\/tr>\n<tr>\n<td>Dumbbell side bend<\/td>\n<td>2 x 15\u201320<\/td>\n<\/tr>\n<tr>\n<td>Lying side hip raise<\/td>\n<td>2 x 15\u201320<\/td>\n<\/tr>\n<tr>\n<td>Bicycle crunch<\/td>\n<td>2 x 25\u201330<\/td>\n<\/tr>\n<tr>\n<td>Wheel rollout<\/td>\n<td>2 x 10\u201315<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<table width=\"684\">\n<thead>\n<tr>\n<td colspan=\"2\">Workout B (Chest, shoulders, triceps, core)<\/td>\n<\/tr>\n<tr>\n<td>Exercise<\/td>\n<td>Sets x Reps<\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Standing cable chest press<\/td>\n<td>2 x 12\u201314<\/td>\n<\/tr>\n<tr>\n<td>Dumbbell one-arm overhead press<\/td>\n<td>2 x 12\u201314<\/td>\n<\/tr>\n<tr>\n<td>Dumbbell bent-over lateral raise<\/td>\n<td>2 x 12\u201314<\/td>\n<\/tr>\n<tr>\n<td>Cable face pull<\/td>\n<td>2 x 12\u201314<\/td>\n<\/tr>\n<tr>\n<td>Diamond push-up on knees<\/td>\n<td>2 x 12\u201314<\/td>\n<\/tr>\n<tr>\n<td>Cable wood chop<\/td>\n<td>2 x 12\u201314<\/td>\n<\/tr>\n<tr>\n<td>Captain\u2019s chair leg and hip raise (or hanging variation)<\/td>\n<td>2 x 12\u201314<\/td>\n<\/tr>\n<tr>\n<td>Lying alternating straight leg raise<\/td>\n<td>2 x 25\u201330<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<table width=\"680\">\n<thead>\n<tr>\n<td colspan=\"2\">Workout C (Legs, glutes)<\/td>\n<\/tr>\n<tr>\n<td>Exercise<\/td>\n<td>Sets x Reps<\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Barbell sumo squat<\/td>\n<td>2 x 12\u201314<\/td>\n<\/tr>\n<tr>\n<td>Dumbbell Bulgarian split squat<\/td>\n<td>2 x 12\u201314<\/td>\n<\/tr>\n<tr>\n<td>Weighted one-leg hip thrust<\/td>\n<td>2 x 12\u201314<\/td>\n<\/tr>\n<tr>\n<td>Smith machine kneeling rear kick<\/td>\n<td>2 x 12\u201314<\/td>\n<\/tr>\n<tr>\n<td>Seated or lying leg curl<\/td>\n<td>2 x 12\u201314<\/td>\n<\/tr>\n<tr>\n<td>Cable hip abduction<\/td>\n<td>2 x 15\u201320<\/td>\n<\/tr>\n<tr>\n<td>Cable hip adduction<\/td>\n<td>2 x 15\u201320<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>\u03a0\u03b5\u03c1\u03b9\u03b3\u03c1\u03b1\u03c6\u03ae \u03a4\u03bf \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b9\u03c4\u03b9\u03ba\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1\u00a0 12 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03c9\u03bd \u03b3\u03b9\u03b1 \u03b1\u03c1\u03c7\u03b1\u03c1\u03b9\u03b5\u03c3 \u03b3\u03c5\u03bd\u03b1\u03b9\u03ba\u03b5\u03c2\u00a0 \u03ad\u03c7\u03b5\u03b9 \u03c9\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf: \u0395\u03b9\u03c3\u03ac\u03b3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03b7 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03a3\u03b1\u03c2 \u03c0\u03b1\u03c1\u03bf\u03c5\u03c3\u03b9\u03ac\u03b6\u03bf\u03c5\u03bc\u03b5 \u03c0\u03bf\u03b9\u03ba\u03af\u03bb\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2, \u03b5\u03be\u03bf\u03c0\u03bb\u03b9\u03c3\u03bc\u03cc \u03b5\u03ba\u03c0\u03b1\u03af\u03b4\u03b5\u03c5\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03c7\u03b9\u03c3\u03bc\u03ad\u03c2 \u0395\u03ba\u03c0\u03b1\u03b9\u03b4\u03b5\u03cd\u03c3\u03c4\u03b5 \u03cc\u03bb\u03b5\u03c2 \u03c4\u03b9\u03c2 \u03ba\u03cd\u03c1\u03b9\u03b5\u03c2 \u03bf\u03bc\u03ac\u03b4\u03b5\u03c2 \u03bc\u03c5\u03ce\u03bd \u03c3\u03b1\u03c2\u00a0 \u0395\u03bd\u03b9\u03c3\u03c7\u03cd\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c0\u03c1\u03cc\u03c4\u03c5\u03c0\u03b1 \u03c0\u03c5\u03c1\u03ae\u03bd\u03b1 \u03ba\u03b1\u03b9 \u03c0\u03c1\u03c9\u03c4\u03b1\u03c1\u03c7\u03b9\u03ba\u03ae\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2 \u2022 \u0395\u03bd\u03b8\u03ac\u03c1\u03c1\u03c5\u03bd\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bd\u03b5\u03c5\u03c1\u03bf\u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03bf\u03b3\u03ae\u03c2 \u03c3\u03b5 \u03cc\u03bb\u03bf \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1\u00a0 \u039d\u03b1 \u03c0\u03c1\u03bf\u03c9\u03b8\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03bc\u03b9\u03b1\u03c2 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":9828,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[418,721],"tags":[],"class_list":["post-9823","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-articles","category-askisi-athlisi"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin 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