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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
    Aug 03, 2025 03:24

Summary

Embark on a transformative 4-week journey with the روتين raye مع يوم شولدرز program, designed for dedicated lifters looking to enhance their strength and muscle definition. This 4-day-per-week regimen focuses on targeted pull workouts, incorporating essential exercises like Lat Pulldowns and Dumbbell Rows to build a powerful back and sculpted shoulders. Each session is crafted to challenge your limits while ensuring proper form and technique, making it ideal for all fitness levels. Get ready to elevate your training and achieve impressive results!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.1%
Triceps
12.1%
Middle Delts
11%
Upper Back
9.5%
Quadriceps
9.2%
Abs
8.7%
Lats
8.1%
Biceps
7.3%
Glutes
5.9%
Chest
5.5%
Hamstrings
4.4%
Adductors
2.6%
Stretching
1.4%
Forearms
0.7%
Rear Delts
0.7%
Abductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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)
1
10-12 reps
-
2
Bench Press (Dumbbell)
1
10-12 reps
-
3
Chest Press (Machine)
1
10-12 reps
-
4
JM Press (Smith Machine)
1
10-12 reps
-
5
French Press
1
10-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
10-12 reps
-
7
Shoulder Press (Machine)
1
10-12 reps
-
8
Lateral Raise (Dumbbell)
1
10-12 reps
-
9
Side Crunch (Cable)
1
20-25 reps
-
10
Seated Cable Crunch
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
10-12 reps
-
2
Bench Press (Dumbbell)
1
10-12 reps
-
3
Chest Press (Machine)
1
10-12 reps
-
4
JM Press (Smith Machine)
1
10-12 reps
-
5
French Press
1
10-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
10-12 reps
-
7
Shoulder Press (Machine)
1
10-12 reps
-
8
Lateral Raise (Dumbbell)
1
10-12 reps
-
9
Side Crunch (Cable)
1
20-25 reps
-
10
Seated Cable Crunch
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
10-12 reps
-
2
Bench Press (Dumbbell)
1
10-12 reps
-
3
Chest Press (Machine)
1
10-12 reps
-
4
JM Press (Smith Machine)
1
10-12 reps
-
5
French Press
1
10-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
10-12 reps
-
7
Shoulder Press (Machine)
1
10-12 reps
-
8
Lateral Raise (Dumbbell)
1
10-12 reps
-
9
Side Crunch (Cable)
1
20-25 reps
-
10
Seated Cable Crunch
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
10-12 reps
-
2
Bench Press (Dumbbell)
1
10-12 reps
-
3
Chest Press (Machine)
1
10-12 reps
-
4
JM Press (Smith Machine)
1
10-12 reps
-
5
French Press
1
10-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
10-12 reps
-
7
Shoulder Press (Machine)
1
10-12 reps
-
8
Lateral Raise (Dumbbell)
1
10-12 reps
-
9
Side Crunch (Cable)
1
20-25 reps
-
10
Seated Cable Crunch
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
10-12 reps
-
2
Seated Row (Cable)
1
10-12 reps
-
3
Dumbbell Row
1
10-12 reps
-
4
Single Arm High Row (Cable)
1
10-12 reps
-
5
Shrug (Dumbbell)
1
10-12 reps
-
6
Lat Pulldown (Neutral Grip)
1
10-12 reps
-
7
Bicep Curl (Dumbbell)
1
10-12 reps
-
8
Bicep Curl (Machine)
1
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
10-12 reps
-
2
Seated Row (Cable)
1
10-12 reps
-
3
Dumbbell Row
1
10-12 reps
-
4
Single Arm High Row (Cable)
1
10-12 reps
-
5
Shrug (Dumbbell)
1
10-12 reps
-
6
Lat Pulldown (Neutral Grip)
1
10-12 reps
-
7
Bicep Curl (Dumbbell)
1
10-12 reps
-
8
Bicep Curl (Machine)
1
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
10-12 reps
-
2
Seated Row (Cable)
1
10-12 reps
-
3
Dumbbell Row
1
10-12 reps
-
4
Single Arm High Row (Cable)
1
10-12 reps
-
5
Shrug (Dumbbell)
1
10-12 reps
-
6
Lat Pulldown (Neutral Grip)
1
10-12 reps
-
7
Bicep Curl (Dumbbell)
1
10-12 reps
-
8
Bicep Curl (Machine)
1
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
10-12 reps
-
2
Seated Row (Cable)
1
10-12 reps
-
3
Dumbbell Row
1
10-12 reps
-
4
Single Arm High Row (Cable)
1
10-12 reps
-
5
Shrug (Dumbbell)
1
10-12 reps
-
6
Lat Pulldown (Neutral Grip)
1
10-12 reps
-
7
Bicep Curl (Dumbbell)
1
10-12 reps
-
8
Bicep Curl (Machine)
1
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-12 reps
-
2
Glute Kickback (Cable)
1
10-12 reps
-
3
Squat (Barbell)
1
10-12 reps
-
4
Step-Up (Weighted)
1
10-12 reps
-
5
Leg Press (45 Degrees)
1
10-12 reps
-
6
Leg Press
1
10-12 reps
-
7
Hip Adductor (Machine)
1
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-12 reps
-
2
Glute Kickback (Cable)
1
10-12 reps
-
3
Squat (Barbell)
1
10-12 reps
-
4
Step-Up (Weighted)
1
10-12 reps
-
5
Leg Press (45 Degrees)
1
10-12 reps
-
6
Leg Press
1
10-12 reps
-
7
Hip Adductor (Machine)
1
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-12 reps
-
2
Glute Kickback (Cable)
1
10-12 reps
-
3
Squat (Barbell)
1
10-12 reps
-
4
Step-Up (Weighted)
1
10-12 reps
-
5
Leg Press (45 Degrees)
1
10-12 reps
-
6
Leg Press
1
10-12 reps
-
7
Hip Adductor (Machine)
1
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-12 reps
-
2
Glute Kickback (Cable)
1
10-12 reps
-
3
Squat (Barbell)
1
10-12 reps
-
4
Step-Up (Weighted)
1
10-12 reps
-
5
Leg Press (45 Degrees)
1
10-12 reps
-
6
Leg Press
1
10-12 reps
-
7
Hip Adductor (Machine)
1
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
10-12 reps
-
2A
Lateral Raise (Dumbbell)
1
12-15 reps
-
2B
Front Raise
1
12-15 reps
-
3
Shoulder Press (Machine)
1
10-12 reps
-
4
Rotational Landmine Push Press
1
10-12 reps
-
5
Plank
1
30-60 reps
-
6
Reverse Abs Crunch (Bodyweight)
1
12-15 reps
-
7
Dead Bug
1
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
10-12 reps
-
2A
Lateral Raise (Dumbbell)
1
12-15 reps
-
2B
Front Raise
1
12-15 reps
-
3
Shoulder Press (Machine)
1
10-12 reps
-
4
Rotational Landmine Push Press
1
10-12 reps
-
5
Plank
1
30-60 reps
-
6
Reverse Abs Crunch (Bodyweight)
1
12-15 reps
-
7
Dead Bug
1
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
10-12 reps
-
2A
Lateral Raise (Dumbbell)
1
12-15 reps
-
2B
Front Raise
1
12-15 reps
-
3
Shoulder Press (Machine)
1
10-12 reps
-
4
Rotational Landmine Push Press
1
10-12 reps
-
5
Plank
1
30-60 reps
-
6
Reverse Abs Crunch (Bodyweight)
1
12-15 reps
-
7
Dead Bug
1
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
10-12 reps
-
2A
Lateral Raise (Dumbbell)
1
12-15 reps
-
2B
Front Raise
1
12-15 reps
-
3
Shoulder Press (Machine)
1
10-12 reps
-
4
Rotational Landmine Push Press
1
10-12 reps
-
5
Plank
1
30-60 reps
-
6
Reverse Abs Crunch (Bodyweight)
1
12-15 reps
-
7
Dead Bug
1
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
-