VllogsRaye / تمارين بيت للبنات

**VllogsRaye / تمارين بيت للبنات** is a dynamic 4-week workout program designed specifically for women, focusing on strength and toning through a combination of bodyweight and dumbbell exercises. With 16 training sessions spread across the month, you'll engage in targeted workouts that enhance your upper body, lower body, and core. Each session includes a variety of exercises like dumbbell floor presses, Bulgarian split squats, and glute bridges, ensuring a balanced approach to fitness. Get ready to build strength, improve endurance, and feel empowered in your fitness journey!

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Week 1

Week 2

Week 3

Week 4

Floor Press (Dumbbell)

Standing Shoulder Press (Dumbbell)

Push Up (Incline)

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Dumbbell)

يوم الدفع / اكتاف صدر وتراي

Single Arm Row (Dumbbell)

Reverse Fly

Renegade Row

Bicep Curl (Dumbbell)

Hammer Curl

يوم السحب ظهر و باي 

Hip Thrust (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Dumbbell)

Goblet Squat

Glute Dumbbell RDL

Glute Bridge (Dumbbell)

يوم الارجل

Sumo Deadlift (Dumbbell)

squat pulses with dumbbells

Side Lying Hip Abduction

Step-Up (Weighted)

Glute Bridge Hold

يوم الغلوتس

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