VllogsRaye / for Men

Unleash your strength with the VllogsRaye program designed specifically for men! Over four weeks, you’ll engage in a balanced routine of four training days per week, focusing on push and pull movements to maximize muscle growth and enhance overall fitness. This program combines essential exercises like the Incline Bench Press and Lat Pulldown, ensuring a comprehensive workout that targets all major muscle groups. Equip yourself with a full gym setup and get ready to elevate your performance and physique!

**vllogsraye Program** is a comprehensive 4-week bodybuilding journey designed for beginners looking to build strength and muscle. With 16 training sessions, this program incorporates a variety of exercises targeting all major muscle groups, ensuring a balanced approach to fitness. Each workout is structured to include effective movements like the Incline Bench Press and Lat Pulldown, with clear video demonstrations to guide you. Get ready to transform your physique and establish a solid foundation in the gym!

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Week 1

Week 2

Week 3

Week 4

احرص على الاحماء قبل البدايه اما مشي ٦ - ١٠ دقايق بسرعه متوسطه 

Incline Bench Press (Dumbbell)

Shoulder Press (Machine)

Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Lying Leg Raise

Push day - يوم الدفع

الاحماء لا تنساه 👍🏼 يوم سعيد

Lat Pulldown

Barbell Row

Seated Row (Cable)

Face Pull

Bicep Curl (Barbell)

Hammer Curl

Decline Crunch

Pull day _ يوم السحب

Leg Extension

Leg Curl

Squat (Barbell)

Romanian Deadlift (Barbell)

Lunge (Kettlebell)

Leg Press

Legs day - يوم الارجل

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Tricep Rope Push Down (Cable)

Decline Sit Up (Weighted)

علوي وبطن

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