찬중

This program is designed for beginners to build a solid workout habit.
With a simple 3-day split focusing on legs, shoulders, and glutes/hamstrings,
it helps develop proper form, basic strength, and consistency without overwhelming the user.

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Week 1

Week 2

Week 3

Shrug (Barbell)

Straight Arm Pulldown

Lat Pulldown

T-Bar Row

Seated Row (Cable)

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Dip (Assisted)

Chest Fly (Machine)

Tricep Rope Push Down (Cable)

Overhead Press (Barbell)

Overhead Press (Dumbbell)

Face Pull

Shoulder Press (Machine)

Squat (Barbell)

Leg Curl

Leg Press

Leg Extension

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