CIDEN-training: 3 times/week beginner program

This beginner training program is designed to help you gain strength and get you ready for harder programs. Perfect for those with some or non experience in lifting.

This program has easy to follow workouts, which will make sure you make progress without feeling overwhelmed.

This program is made by CIDEN-traning-group.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Walk

Seated Shoulder Press (Dumbbell)

Leg Press

Leg Curl

Extra

Lat Pulldown

Seated Row (Machine)

Sit Up

Bench Press (Barbell)

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Russian Twist (Dumbbell)

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