CIDEN-training: Beginner - Glute & Back (women)

This beginner strength training program for women is designed to help you gain strength and knowledge within workout for glutes and back. Perfect for those with some or non experience in lifting.

This program has easy to follow workouts, making sure that you see progress without feeling overwhelmed. 

This program is made by CIDEN-training 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

Leg Press

Hip Thrust (Barbell)

Lunge (Dumbbell)

Workout A

Lat Pulldown

Seated Row (Cable)

Lateral Raise (Dumbbell)

Workout B

Leg Curl

Reverse Lunge (Dumbbell)

Glute Kickback (Cable)

Workout C

Bicep Curl (Cable)

Tricep Rope Push Down (Cable)

Seated Shoulder Press (Dumbbell)

Workout D

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