روتين raye مع يوم شولدرز
Full body program for ladys Push Pull Legs Shoulders
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 4 | 10–12 reps |
| 2 | Bench Press (Dumbbell) | 4 | 10–12 reps |
| 3 | Chest Press (Machine) | 4 | 10–12 reps |
| 4 | JM Press (Smith Machine) | 4 | 10–12 reps |
| 5 | French Press | 4 | 10–12 reps |
| 6 | V-Handle Tricep Pushdown (Cable) | 4 | 10–12 reps |
| 7 | Shoulder Press (Machine) | 4 | 10–12 reps |
| 8 | Lateral Raise (Dumbbell) | 4 | 10–12 reps |
| 9 | Side Crunch (Cable) | 3 | 20–25 reps |
| 10 | Seated Cable Crunch | 3 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown (Close Grip) | 4 | 10–12 reps |
| 2 | Seated Row (Cable) | 4 | 10–12 reps |
| 3 | Dumbbell Row | 4 | 10–12 reps |
| 4 | Single Arm High Row (Cable) | 4 | 10–12 reps |
| 5 | Shrug (Dumbbell) | 4 | 10–12 reps |
| 6 | Lat Pulldown (Neutral Grip) | 4 | 10–12 reps |
| 7 | Bicep Curl (Dumbbell) | 4 | 10–12 reps |
| 8 | Bicep Curl (Machine) | 4 | 10–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Extension | 4 | 10–12 reps |
| 2 | Glute Kickback (Cable) | 4 | 10–12 reps |
| 3 | Squat (Barbell) | 4 | 10–12 reps |
| 4 | Step-Up (Weighted) | 4 | 10–12 reps |
| 5 | Leg Press (45 Degrees) | 4 | 10–12 reps |
| 6 | Leg Press | 4 | 10–12 reps |
| 7 | Hip Adductor (Machine) | 4 | 10–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Overhead Press (Barbell) | 4 | 10–12 reps |
| Superset | |||
| 2A | Lateral Raise (Dumbbell) | 4 | 12–15 reps |
| 2B | Front Raise | 4 | 12–15 reps |
| 3 | Shoulder Press (Machine) | 4 | 10–12 reps |
| 4 | Rotational Landmine Push Press | 4 | 10–12 reps |
| 5 | Plank | 3 | 30–60 reps |
| 6 | Reverse Abs Crunch (Bodyweight) | 3 | 12–15 reps |
| 7 | Dead Bug | 3 | 12–15 reps |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, روتين raye مع يوم شولدرز is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 110 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
روتين raye مع يوم شولدرز is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
روتين raye مع يوم شولدرز is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
