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روتين raye مع يوم شولدرز

by Raghad

Program Description

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

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    110 minutes
  • Created
    Jul 29, 2025 03:54
  • Last Edited
    Jul 29, 2025 09:29
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
-
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
-
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
-
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
-
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
-
Week 1
1 / 4 Weeks
Day 2
1
Lat Pulldown (Close Grip)
4 Sets
10-12 Reps
-
2
Seated Row (Cable)
4 Sets
10-12 Reps
-
3
Dumbbell Row
4 Sets
10-12 Reps
-
4
Single Arm High Row (Cable)
4 Sets
10-12 Reps
-
5
Shrug (Dumbbell)
4 Sets
10-12 Reps
-
6
Lat Pulldown (Neutral Grip)
4 Sets
10-12 Reps
-
7
Bicep Curl (Dumbbell)
4 Sets
10-12 Reps
-
8
Bicep Curl (Machine)
4 Sets
10-12 Reps
-
Day 4
1
Overhead Press (Barbell)
4 Sets
10-12 Reps
-
2A
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
-
2B
Front Raise
4 Sets
12-15 Reps
-
3
Shoulder Press (Machine)
4 Sets
10-12 Reps
-
4
Rotational Landmine Push Press
4 Sets
10-12 Reps
-
5
Plank
3 Sets
30-60 Reps
-
6
Reverse Abs Crunch (Bodyweight)
3 Sets
12-15 Reps
-
7
Dead Bug
3 Sets
12-15 Reps
-
Day 3
1
Leg Extension
4 Sets
10-12 Reps
-
2
Glute Kickback (Cable)
4 Sets
10-12 Reps
-
3
Squat (Barbell)
4 Sets
10-12 Reps
-
4
Step-Up (Weighted)
4 Sets
10-12 Reps
-
5
Leg Press (45 Degrees)
4 Sets
10-12 Reps
-
6
Leg Press
4 Sets
10-12 Reps
-
7
Hip Adductor (Machine)
4 Sets
10-12 Reps
-
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
10-12 Reps
-
2
Bench Press (Dumbbell)
4 Sets
10-12 Reps
-
3
Chest Press (Machine)
4 Sets
10-12 Reps
-
4
JM Press (Smith Machine)
4 Sets
10-12 Reps
-
5
French Press
4 Sets
10-12 Reps
-
6
V-Handle Tricep Pushdown (Cable)
4 Sets
10-12 Reps
-
7
Shoulder Press (Machine)
4 Sets
10-12 Reps
-
8
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
-
9
Side Crunch (Cable)
3 Sets
20-25 Reps
-
10
Seated Cable Crunch
3 Sets
15-20 Reps
-