{"id":3781,"date":"2025-08-11T00:00:07","date_gmt":"2025-08-11T00:00:07","guid":{"rendered":"https:\/\/fitolympia.com\/?p=3781"},"modified":"2025-08-11T17:42:00","modified_gmt":"2025-08-11T17:42:00","slug":"what-is-the-best-workout-routine-for-muscle-gains","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/what-is-the-best-workout-routine-for-muscle-gains\/","title":{"rendered":"\u0645\u0627 \u0647\u0648 \u0623\u0641\u0636\u0644 \u062a\u062c\u0631\u064a\u0628 \u0631\u0648\u062a\u064a\u0646\u064a\u0629 \u0644\u0644\u0645\u0643\u0627\u0633\u0628 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u061f"},"content":{"rendered":"<\/p>\n<h2 id=\"bro-split-vs-push-pull-legs-workout-routine\">\u0625\u062e\u0648\u0627\u0646 \u0633\u0628\u0644\u064a\u062a \u0645\u0642\u0627\u0628\u0644 \u0627\u0644\u062f\u0641\u0639\u060c \u0633\u062d\u0628\u060c \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u062a\u062c\u0631\u064a\u0628 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\u0632\u064a\u0627\u062f\u0629 \u062a\u062e\u0644\u064a\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u0645\u062f\u0629 48 \u0633\u0627\u0639\u0629 \u0628\u0639\u062f \u0623\u0646 \u062a\u0645 \u062a\u062f\u0631\u064a\u0628 \u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0644\u0630\u0644\u0643\u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0642\u0627\u062f\u0631\u0629 \u0639\u0644\u0649 \u062a\u062f\u0631\u064a\u0628 \u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a 2-3 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0645\u0639 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0633\u0644\u064a\u0645\u0629 \u0648\u0627\u0644\u0627\u0646\u062a\u0639\u0627\u0634.<\/p>\n<h3 id=\"what-is-the-push-pull-legs-workout-routine\">\u0645\u0627 \u0647\u0648 \u062f\u0641\u0639 \u0633\u062d\u0628 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u062a\u062c\u0631\u064a\u0628 \u0631\u0648\u062a\u064a\u0646\u064a\u0629\u061f<\/h3>\n<p>\u062f\u0641\u0639 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0633\u062d\u0628 (PPL) \u062a\u062c\u0631\u064a\u0628 \u0631\u0648\u062a\u064a\u0646\u064a\u0629 \u0647\u0648 \u0628\u0631\u0646\u0627\u0645\u062c \u062a\u062f\u0631\u064a\u0628\u064a \u0628\u0633\u064a\u0637 \u062c\u062f\u0627\u060c \u0648\u0644\u0643\u0646 \u0641\u0639\u0627\u0644\u0629 \u062c\u062f\u0627.<\/p>\n<p>\u0627\u0646\u0647\u0627 \u0645\u0646\u0627\u0633\u0628\u0629 \u0623\u0633\u0627\u0633\u0627 \u0644\u0644\u0631\u0627\u0641 \u0631\u0641\u0639 \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u0629 \u0648\u0623\u0643\u062b\u0631 \u062a\u0642\u062f\u0645\u0627. \u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0628\u062a\u062f\u0626\u0627\u064b \u0631\u0628\u0645\u0627 \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u062a\u062c\u0631\u064a\u0628 \u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645 2-3 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639.<\/p>\n<p><strong>\u0647\u0646\u0627 \u062f\u0641\u0639 3 \u0623\u064a\u0627\u0645 \u0633\u062d\u0628 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u062a\u062c\u0631\u064a\u0628 \u0631\u0648\u062a\u064a\u0646\u064a\u0629 \u0644\u0644\u0646\u0633\u0627\u0621:<\/strong><\/p>\n<ul>\n<li>\u0627\u0644\u0627\u062b\u0646\u064a\u0646: \u062f\u0641\u0639 A (\u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633)<\/li>\n<li>\u0627\u0644\u062b\u0644\u0627\u062b\u0627\u0621: \u0627\u0644\u0631\u0627\u062d\u0629<\/li>\n<li>\u0627\u0644\u0623\u0631\u0628\u0639\u0627\u0621: \u0633\u062d\u0628 A (\u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0632\u0649 \u0627\u0644\u0631\u0623\u0633)<\/li>\n<li>\u0627\u0644\u062e\u0645\u064a\u0633: \u0627\u0644\u0631\u0627\u062d\u0629<\/li>\n<li>\u0627\u0644\u062c\u0645\u0639\u0629: \u0627\u0644\u0633\u0627\u0642\u064a\u0646 A (Quadriceps\u060c \u063a\u0644\u0648\u062a\u064a\u060c \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0639\u062c\u0644\u0627\u062a)<\/li>\n<li>\u0627\u0644\u0633\u0628\u062a: \u0627\u0644\u0631\u0627\u062d\u0629<\/li>\n<li>\u0627\u0644\u0623\u062d\u062f: \u0627\u0644\u0631\u0627\u062d\u0629<\/li>\n<\/ul>\n<figure class=\"wp-block-image\"><a href=\"https:\/\/www.gymaholic.co\/training\/plans\/18511\"><img decoding=\"async\" src=\"https:\/\/s3.amazonaws.com\/gymaholic-training\/plans\/18511\/image.jpg\" alt=\"Women's 3-Day Plan To Get Strong And Lean\" \/><\/a><\/figure>\n<p><strong>\u0647\u0646\u0627 \u062f\u0641\u0639 6 \u0623\u064a\u0627\u0645 \u0633\u062d\u0628 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u062a\u062c\u0631\u064a\u0628 \u0631\u0648\u062a\u064a\u0646\u064a\u0629 \u0644\u0644\u0631\u062c\u0627\u0644:<\/strong><\/p>\n<ul>\n<li>\u0627\u0644\u0627\u062b\u0646\u064a\u0646: \u062f\u0641\u0639 A (\u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u062b\u0644\u0627\u062b\u064a)<\/li>\n<li>\u0627\u0644\u062b\u0644\u0627\u062b\u0627\u0621: \u0633\u062d\u0628 A (\u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0632\u0649 \u0627\u0644\u0631\u0623\u0633)<\/li>\n<li>\u0627\u0644\u0623\u0631\u0628\u0639\u0627\u0621: \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0623 (Quadriceps\u060c \u063a\u0644\u0648\u062a\u064a\u060c \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0639\u062c\u0644\u0627\u062a)<\/li>\n<li>\u0627\u0644\u062e\u0645\u064a\u0633: \u0627\u0644\u0631\u0627\u062d\u0629<\/li>\n<li>\u0627\u0644\u062c\u0645\u0639\u0629: \u062f\u0641\u0639 B (\u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633)<\/li>\n<li>\u0627\u0644\u0633\u0628\u062a: \u0633\u062d\u0628 \u0628 (\u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0632\u0649 \u0627\u0644\u0631\u0623\u0633)<\/li>\n<li>\u0627\u0644\u0623\u062d\u062f: \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0628 (Quadriceps\u060c \u063a\u0644\u0648\u062a\u064a\u060c \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0639\u062c\u0644\u0627\u062a)<\/li>\n<\/ul>\n<figure class=\"wp-block-image\"><a href=\"https:\/\/www.gymaholic.co\/training\/plans\/18864\"><img decoding=\"async\" src=\"https:\/\/s3.amazonaws.com\/gymaholic-training\/plans\/18864\/image.jpg\" alt=\"Men's 5-Day Strong Plan #1\" \/><\/a><\/figure>\n<h3 id=\"what-are-the-benefits-of-push-pull-legs-training-split\">\u0645\u0627 \u0647\u064a \u0641\u0648\u0627\u0626\u062f \u062f\u0641\u0639 \u0633\u062d\u0628 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0627\u0646\u0642\u0633\u0627\u0645\u061f<\/h3>\n<p>\u0627\u0644\u0647\u062f\u0641 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u062a\u062c\u0631\u064a\u0628 \u0644\u062a\u062f\u0631\u064a\u0628 \u062c\u0645\u064a\u0639 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0630\u0627\u062a \u0627\u0644\u0635\u0644\u0629 \u0641\u064a \u062a\u062c\u0631\u064a\u0628 \u0648\u0627\u062d\u062f.<\/p>\n<p>\u0648\u0647\u0630\u0627 \u0633\u0648\u0641 \u064a\u0633\u0645\u062d \u0644\u0643 \u0644\u062a\u062f\u0631\u064a\u0628 \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0645\u0631\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062a\u062f\u0627\u062e\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0625\u0644\u0649 \u0623\u062f\u0646\u0649 \u062d\u062f \u0645\u0645\u0643\u0646.<\/p>\n<h3 id=\"how-to-avoid-overlapping-muscle-groups\">\u0643\u064a\u0641\u064a\u0629 \u062a\u062c\u0646\u0628 \u062a\u062f\u0627\u062e\u0644 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u061f<\/h3>\n<p>\u062f\u0641\u0639 \u0633\u062d\u0628 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u062a\u062c\u0631\u064a\u0628 \u0631\u0648\u062a\u064a\u0646\u064a\u0629 \u0633\u0648\u0641 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649\u00a0<strong>\u062a\u0642\u0644\u064a\u0644 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062a\u062f\u0627\u062e\u0644\u0629<\/strong>; \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0639\u0636\u0644\u0627\u062a \u0645\u0639\u064a\u0646\u0629 \u0639\u0628\u0631 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0643\u062c\u0632\u0621 \u0645\u0646 \u062d\u0631\u0643\u0629 \u0639\u0646\u062f\u0645\u0627 \u0643\u0646\u062a \u0645\u0646 \u0627\u0644\u0645\u0641\u062a\u0631\u0636 \u0623\u0646 \u064a\u0643\u0648\u0646 \u064a\u0633\u062a\u0631\u064a\u062d.<\/p>\n<p>\u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644:<\/p>\n<ul>\n<li>\u0627\u0644\u0627\u062b\u0646\u064a\u0646: \u0627\u0644\u0635\u062f\u0631\u060c \u0627\u0644\u0630\u064a \u064a\u0646\u0637\u0648\u064a \u0623\u064a\u0636\u0627 \u0639\u0644\u0649 \u0627\u0644\u062f\u0644\u064a\u062a\u0648\u062f\u0627\u062a \u0648triceps \u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u062d\u0631\u0643\u0627\u062a.<\/li>\n<li>\u0627\u0644\u062b\u0644\u0627\u062b\u0627\u0621: \u0627\u0644\u0643\u062a\u0641\u064a\u0646\u060c \u0627\u0644\u0630\u064a \u064a\u0646\u0637\u0648\u064a \u0623\u064a\u0636\u0627 \u0639\u0644\u0649 \u0627\u0644\u0635\u062f\u0631 \u0648\u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u062d\u0631\u0643\u0629\u060c\u00a0<strong>\u0648\u0647\u0646\u0627\u0643 \u062a\u062f\u0627\u062e\u0644\u0627\u062a.<\/strong><\/li>\n<\/ul>\n<p>\u0648\u064a\u0646\u0628\u063a\u064a \u0627\u0644\u0627\u062d\u062a\u0641\u0627\u0638 \u0627\u0644\u0645\u062a\u062f\u0627\u062e\u0644\u0629 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0625\u0644\u0649 \u0623\u062f\u0646\u0649 \u062d\u062f \u0645\u0645\u0643\u0646 \u0645\u0646 \u0623\u062c\u0644 \u062a\u0639\u0638\u064a\u0645 \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0645\u0646\u0639 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a.<\/p>\n<h3 id=\"compound-and-isolation-exercises-for-push-pull-legs-routine\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0631\u0643\u0628 \u0648\u0627\u0644\u0639\u0632\u0644\u0629 \u0644\u062f\u0641\u0639 \u0633\u062d\u0628 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0631\u0648\u062a\u064a\u0646\u064a\u0629<\/h3>\n<p><strong>\u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u064a\u0631\u0643\u0632 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0639\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0631\u0643\u0628.<\/strong>\u00a0\u0623\u0646\u0647\u0627 \u062a\u0633\u062a\u0647\u062f\u0641 \u0639\u062f\u0629 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u0639\u0638\u064a\u0645 \u062a\u0636\u062e\u0645 (\u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a).<\/p>\n<p>\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0639\u0632\u0644 \u0645\u0641\u064a\u062f\u0629 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062d\u0627\u0648\u0644 \u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0639\u064a\u0646\u0629 \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0645\u062b\u0644 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646\u060c \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633\u060c \u0627\u0644\u0639\u062c\u0648\u0644&#8230;<\/p>\n<h3 id=\"gymaholic-push-workout-chest-shoulders-and-triceps\">\u062f\u0641\u0639 \u062a\u062c\u0631\u064a\u0628: \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633<\/h3>\n<ul>\n<li>\u062f\u0645\u0628\u0644 \u0627\u0644\u0645\u0646\u062d\u062f\u0631 \u0645\u0642\u0627\u0639\u062f \u0627\u0644\u0628\u062f\u0644\u0627\u0621 \u0627\u0644\u0635\u062d\u0627\u0641\u0629 4\u00d76 \u0645\u0645\u062b\u0644\u064a\u0646 (90s \u0628\u0642\u064a\u0629)<\/li>\n<li>\u062a\u0631\u0627\u062c\u0639 \u0627\u0644\u0635\u062f\u0631 (\u0623\u0648 \u0633\u0627\u0639\u062f) : 4\u00d78 \u0645\u0645\u062b\u0644\u064a\u0646 (90s \u0628\u0642\u064a\u0629)<\/li>\n<li>\u0627\u0644\u0628\u062f\u064a\u0644 \u0623\u0631\u0646\u0648\u0644\u062f \u0627\u0644\u0635\u062d\u0627\u0641\u0629 : 4\u00d710 \u0645\u0645\u062b\u0644\u064a\u0646 (90s \u0628\u0642\u064a\u0629)<\/li>\n<li>\u0639\u0627\u0632\u0645\u0629 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u062f\u0645\u0628\u0644 \u0627\u0644\u062e\u0644\u0641\u064a Delt \u0631\u0641\u0639: 4\u00d712 \u0645\u0645\u062b\u0644\u064a\u0646 (90s \u0628\u0642\u064a\u0629)<\/li>\n<li>\u0643\u0627\u0628\u0644 \u062d\u0628\u0644 Tricep Pushdown: 4\u00d712 \u0645\u0645\u062b\u0644\u064a\u0646 (60s \u0628\u0642\u064a\u0629)<\/li>\n<\/ul>\n<p><strong>\u062f\u0641\u0639 \u062a\u062c\u0631\u064a\u0628<\/strong><\/p>\n<figure class=\"wp-block-image\"><a href=\"https:\/\/www.gymaholic.co\/training\/workouts\/373547\"><img decoding=\"async\" src=\"https:\/\/s3.amazonaws.com\/gymaholic-training\/workouts\/373547\/image.jpg\" alt=\"Push Workout #3\" \/><\/a><\/figure>\n<h3 id=\"gymaholic-pull-workout-back-and-biceps\">\u0633\u062d\u0628 \u062a\u062c\u0631\u064a\u0628: \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0632\u0649 \u0627\u0644\u0631\u0623\u0633<\/h3>\n<ul>\n<li>\u0639\u0627\u0632\u0645\u0629 \u0639\u0644\u0649 \u0639\u0643\u0633 \u0627\u0644\u0635\u0641 \u0642\u0628\u0636\u0629: 4\u00d76 \u0645\u0645\u062b\u0644\u064a\u0646 (\u0628\u0642\u064a\u0629 90s)<\/li>\n<li>\u0633\u062d\u0628 \u0645\u0627 \u064a\u0635\u0644 (\u0623\u0648 \u0633\u0627\u0639\u062f) : 4\u00d76 \u0645\u0645\u062b\u0644\u064a\u0646 (90s \u0628\u0642\u064a\u0629)<\/li>\n<li>\u0627\u0644\u0635\u0641 \u0627\u0644\u0628\u062f\u064a\u0644 Regenade: 4\u00d710 \u0645\u0645\u062b\u0644\u064a\u0646 (90s \u0628\u0642\u064a\u0629)<\/li>\n<li>\u0641\u0631\u0637 \u0627\u0644\u0632\u0651\u0645: 4\u00d712 \u0645\u0645\u062b\u0644\u064a\u0646 (60s \u0628\u0642\u064a\u0629)<\/li>\n<li>\u0643\u0627\u0628\u0644 \u062d\u0644\u064a\u0642\u0629: 4\u00d712 \u0645\u0645\u062b\u0644\u064a\u0646 (60s \u0628\u0642\u064a\u0629)<\/li>\n<\/ul>\n<p><strong>\u0633\u062d\u0628 \u062a\u062c\u0631\u064a\u0628<\/strong><\/p>\n<figure class=\"wp-block-image\"><a href=\"https:\/\/www.gymaholic.co\/training\/workouts\/373861\"><img decoding=\"async\" src=\"https:\/\/s3.amazonaws.com\/gymaholic-training\/workouts\/373861\/image.jpg\" alt=\"Pull Workout #3\" \/><\/a><\/figure>\n<h3 id=\"gymaholic-leg-workout-quadriceps-glutes-hamstrings-and-calves\">\u062a\u062c\u0631\u064a\u0628 \u0627\u0644\u0633\u0627\u0642: Quadriceps\u060c \u063a\u0644\u0648\u062a\u064a\u0632\u060c \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0639\u062c\u0644\u0627\u062a<\/h3>\n<ul>\n<li>\u0628\u0627\u0631\u0628\u064a\u0644 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621: 4\u00d75 \u0645\u0645\u062b\u0644\u064a\u0646 (2m \u0628\u0642\u064a\u0629)<\/li>\n<li>\u0627\u0644\u0648\u0631\u0643 \u0627\u0644\u062f\u0641\u0639 : 4\u00d78 \u0645\u0645\u062b\u0644\u064a\u0646 (90s \u0628\u0642\u064a\u0629)<\/li>\n<li>\u0633\u0627\u0642 \u062d\u0644\u064a\u0642\u0629: 4\u00d712 \u0645\u0645\u062b\u0644\u064a\u0646 (60s \u0628\u0642\u064a\u0629)<\/li>\n<li>\u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0633\u0627\u0642: 4\u00d712 \u0645\u0645\u062b\u0644\u064a\u0646 (60s \u0628\u0642\u064a\u0629)<\/li>\n<li>\u0631\u0641\u0639\u0629 \u0627\u0644\u0639\u062c\u0644: 4\u00d712 \u0645\u0645\u062b\u0644\u064a\u0646 (60s \u0628\u0642\u064a\u0629)<\/li>\n<\/ul>\n<p><strong>\u062a\u062c\u0631\u064a\u0628 \u062a\u062f\u0645\u064a\u0631 \u0627\u0644\u0633\u0627\u0642<\/strong><\/p>\n<figure class=\"wp-block-image\"><a href=\"https:\/\/www.gymaholic.co\/training\/workouts\/244839\"><img decoding=\"async\" src=\"https:\/\/s3.amazonaws.com\/gymaholic-training\/workouts\/244839\/image.jpg\" alt=\"Leg Destruction Workout\" \/><\/a><\/figure>\n<h3 id=\"in-summary\">\u0641\u064a \u0645\u0644\u062e\u0635<\/h3>\n<ul>\n<li>\u0623\u0641\u0636\u0644 \u0631\u0648\u062a\u064a\u0646 \u062a\u062c\u0631\u064a\u0628 \u0647\u0648 \u0623\u0646 \u064a\u062c\u0639\u0644\u0643 \u0627\u0644\u062a\u0642\u062f\u0645 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062a\u0645\u0633\u0643.<\/li>\n<li>\u0644\u0627 \u064a\u0648\u062c\u062f \u0634\u064a\u0621 \u062e\u0627\u0637\u0626 \u0645\u0639 \u0625\u062e\u0648\u0627\u0646\u0647 \u0627\u0644\u0627\u0646\u0642\u0633\u0627\u0645 \u060c \u0648\u0644\u0643\u0646 \u0643\u0646\u062a \u0623\u0643\u062b\u0631 \u0639\u0631\u0636\u0629 \u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0645\u0632\u064a\u062f \u0645\u0646 \u062d\u062c\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0645\u0639 PPL.<\/li>\n<li>\u062f\u0641\u0639 \u0633\u062d\u0628 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u062a\u0642\u0633\u064a\u0645 \u064a\u0633\u0645\u062d \u0644\u0643 \u062a\u062f\u0631\u064a\u0628 \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062a\u0635\u0644 \u0625\u0644\u0649 \u0645\u0631\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u062f\u0627\u062e\u0644\u0627\u062a.<\/li>\n<li>\u062f\u0641\u0639 \u0633\u062d\u0628 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u062a\u062c\u0631\u064a\u0628 \u0627\u0644\u0631\u0648\u062a\u064a\u0646\u064a\u0629 \u064a\u0631\u0643\u0632 \u0641\u064a \u0627\u0644\u0645\u0642\u0627\u0645 \u0627\u0644\u0623\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0645\u0631\u0643\u0628\u0629\u060c \u0648\u0644\u0643\u0646 \u064a\u0636\u064a\u0641 \u0623\u064a\u0636\u0627 \u0628\u0639\u0636 \u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0639\u0632\u0644.<\/li>\n<li>\u0625\u0639\u0637\u0627\u0621 \u0644\u062f\u064a\u0646\u0627 \u062f\u0641\u0639 \u0633\u062d\u0628 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0645\u062d\u0627\u0648\u0644\u0629.<\/li>\n<\/ul>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>\u0625\u062e\u0648\u0627\u0646 \u0633\u0628\u0644\u064a\u062a \u0645\u0642\u0627\u0628\u0644 \u0627\u0644\u062f\u0641\u0639\u060c \u0633\u062d\u0628\u060c \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u062a\u062c\u0631\u064a\u0628 \u0631\u0648\u062a\u064a\u0646\u064a\u0629 \u0648\u0646\u062d\u0646 \u062c\u0645\u064a\u0639\u0627 \u0646\u0631\u064a\u062f &#8220;\u0627\u0644\u0623\u0643\u062b\u0631 \u0627\u0644\u0623\u0645\u062b\u0644&#8221; \u062a\u062c\u0631\u064a\u0628 \u0631\u0648\u062a\u064a\u0646\u064a\u0629. \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0633\u0648\u0641 \u0646\u0634\u0631\u062d [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":3782,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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