Janjon El 3assol

**Janjon El 3assol** is a focused 1-week program designed to maximize your strength gains with just two training sessions per week. Each session targets key muscle groups with a mix of machine and cable exercises, including the Bench Press, Hack Squat, and Seated Row, ensuring a comprehensive upper and lower body workout. With structured sets and rep targets, you'll push your limits while building muscle and enhancing endurance. Get ready to transform your physique and elevate your lifting game!

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Week 1

Bench Press (Smith Machine)

Chest Fly (Cable)

Seated Row (Cable)

Lat Pulldown

Seated Wide-Grip Row (Cable)

Lateral Raise (Machine)

Rear Delt Fly (Cable)

V-Handle Tricep Pushdown (Cable)

Preacher Curl (Machine)

Upper day 

Feel free to add arm workout at the beginning of lower body day of the upper days lasted too long

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