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Vllogsraye / posture exercises

by Raghad
1 athletes joined

Program Description

لتعديل وضعية الجسم و تطوير قوة الجسم الاحماء من ١٠ - ١٥ دقيقه سير قبل التمرين نرفع حرارة الجسم بعده تمارين ديناميكيه ٥-١٠ دقايق عشان نتجنب الاصابات

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 30, 2025 07:09
  • Last Edited
    Aug 14, 2025 09:19

Summary

Transform your posture and strengthen your back with the Vllogsraye program! Over the course of three weeks, you'll engage in a dynamic routine three times a week, focusing on targeted exercises like Lat Pulldowns, Seated Rows, and Dead Bugs. Each session is designed to enhance your back strength and core stability, ensuring you build a solid foundation for overall fitness. Get ready to improve your posture and feel more confident in your movements—your journey to a stronger back starts now!
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.9%
Abs
13.5%
Upper Back
12.4%
Hamstrings
8.8%
Chest
6.8%
Triceps
6.1%
Lats
6.1%
Rear Delts
6.1%
Front Delts
5.6%
Lower Back
5.4%
Quadriceps
4.1%
Stretching
3.4%
Middle Delts
2.9%
Biceps
2.7%
Adductors
1.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Face Pull
3
10-12 reps
-
4
Dead Bug
3
10 reps
-
5
Plank
3
30-45 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Face Pull
3
10-12 reps
-
4
Dead Bug
3
10 reps
-
5
Plank
3
30-45 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Face Pull
3
10-12 reps
-
4
Dead Bug
3
10 reps
-
5
Plank
3
30-45 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
-
2
Glute Bridge (Dumbbell)
3
10-12 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4
Walking Lunge
3
20 reps
-
5
Pull Through (Cable)
3
10-12 reps
-
6
Bird Dog
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
-
2
Glute Bridge (Dumbbell)
3
10-12 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4
Walking Lunge
3
20 reps
-
5
Pull Through (Cable)
3
10-12 reps
-
6
Bird Dog
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
-
2
Glute Bridge (Dumbbell)
3
10-12 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4
Walking Lunge
3
20 reps
-
5
Pull Through (Cable)
3
10-12 reps
-
6
Bird Dog
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Y Raise (Dumbbell)
3
10-12 reps
-
3
Bench Press (Smith Machine)
3
10-12 reps
-
4
Cable Crunch
3
15-20 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Y Raise (Dumbbell)
3
10-12 reps
-
3
Bench Press (Smith Machine)
3
10-12 reps
-
4
Cable Crunch
3
15-20 reps
-
5
Arnold Press
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Y Raise (Dumbbell)
3
10-12 reps
-
3
Bench Press (Smith Machine)
3
10-12 reps
-
4
Cable Crunch
3
15-20 reps
-
5
Arnold Press
3
10-12 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
-
2
Seated Row (Cable)
3 Sets
10-12 Reps
-
3
Face Pull
3 Sets
10-12 Reps
-
4
Dead Bug
3 Sets
10 Reps
-
5
Plank
3 Sets
30-45 Reps
-
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
-
2
Glute Bridge (Dumbbell)
3 Sets
10-12 Reps
-
3
Hip Thrust (Machine)
3 Sets
10-12 Reps
-
4
Walking Lunge
3 Sets
20 Reps
-
5
Pull Through (Cable)
3 Sets
10-12 Reps
-
6
Bird Dog
3 Sets
20 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
2
Y Raise (Dumbbell)
3 Sets
10-12 Reps
-
3
Bench Press (Smith Machine)
3 Sets
10-12 Reps
-
4
Cable Crunch
3 Sets
15-20 Reps
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
-