Raghad's program

Elevate your strength and sculpt your physique with Raghad's 4-week workout program, designed for three days of focused training each week. This program emphasizes a push-focused routine, incorporating essential exercises like the Dumbbell Bench Press and Chest Press, ensuring you build a powerful upper body. With a mix of machine and free weight movements, you'll engage multiple muscle groups, enhancing both strength and endurance. Get ready to challenge yourself and see measurable results in just one month!

الاحماء ٧ - ١٠ دقايق قبل التمرين 
ونهاية التمرين نقفل ب ١٥ دقيقه كارديو كل اسبوع نزود عليها ٥ دقايق زياده 
هرولة او درج او البتيكل

default

Week 1

Week 2

Week 3

Week 4

Start by working out on treadmills for 7 to 10 min

Incline Bench Press (Dumbbell)

Bench Press (Dumbbell)

Chest Press (Machine)

French Press

V-Handle Tricep Pushdown (Cable)

Shoulder Press (Machine)

Lateral Raise (Dumbbell)

Side Crunch (Cable)

Lying Leg Raise

Oblique Crunch

Push

Lat Pulldown (Close Grip)

Seated Row (Cable)

Dumbbell Row

Single Arm High Row (Cable)

Shrug (Dumbbell)

Lat Pulldown (Neutral Grip)

Bicep Curl (Dumbbell)

Bicep Curl (Machine)

Pull day

Leg Extension

Lying Leg Curl

Squat (Barbell)

Lunge (Dumbbell)

Leg Press (45 Degrees)

Leg Press

Hip Adductor (Machine)

1 reviews for Raghad's program