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
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout110 minutes
- CreatedMay 12, 2025 06:50
- Last EditedOct 07, 2025 04:31
Summary
Raghad's program is a focused 4-week training plan designed to enhance your upper body strength and sculpt your physique. Comprising three sessions per week, this program features a variety of exercises, including dumbbell and machine workouts, targeting the chest, shoulders, and triceps. Each workout emphasizes progressive overload, ensuring you build muscle effectively while keeping your routine engaging. Get ready to push your limits and achieve noticeable results in just a month!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.5%
Quadriceps
12.1%
Lats
10.6%
Triceps
10.1%
Biceps
9.7%
Hamstrings
8.2%
Chest
7.2%
Front Delts
6.8%
Abs
5.9%
Glutes
5.8%
Middle Delts
4.8%
Adductors
3.9%
Forearms
1%
Abductors
1%
Rear Delts
0.5%