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Work Out

This 7-day resistance training plan targets different muscle groups each day with compound and isolation exercises. It includes a full body workout on day 1, lower body on day 3, upper body on day 5, and core/stability on day 7. Each workout consists of 3 sets of 10-12 reps of various exercises like squats, pushups, lunges, and planks. Rest or light cardio is recommended on the off days.

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Alexie Almohallas
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45 views3 pages

Work Out

This 7-day resistance training plan targets different muscle groups each day with compound and isolation exercises. It includes a full body workout on day 1, lower body on day 3, upper body on day 5, and core/stability on day 7. Each workout consists of 3 sets of 10-12 reps of various exercises like squats, pushups, lunges, and planks. Rest or light cardio is recommended on the off days.

Uploaded by

Alexie Almohallas
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Certainly!

Before starting any new workout routine,


it's important to consult with a healthcare
professional, especially if you have any pre-existing
health conditions. Once you get the green light, here's
a beginner-friendly 7-day resistance training plan. This
plan targets different muscle groups on different days
and includes both compound and isolation exercises.

Day 1: Full Body Workout

Squats (Bodyweight): 3 sets of 10-12 reps


Push-ups: 3 sets of 10-12 reps
Bent-over Rows (using light dumbbells or resistance
bands): 3 sets of 10-12 reps
Plank: 3 sets, hold for 30 seconds to 1 minute
Day 2: Rest or Light Cardio

Day 3: Lower Body


Lunges (Bodyweight or with Dumbbells): 3 sets of 12
reps per leg
Leg Press (Machine or Bodyweight): 3 sets of 12 reps
Calf Raises: 3 sets of 15 reps
Seated Leg Curl (if available): 3 sets of 10-12 reps
Day 4: Rest or Light Cardio

Day 5: Upper Body

Dumbbell Bench Press or Push-ups: 3 sets of 10-12


reps
Lat Pulldowns (using machine or resistance bands): 3
sets of 10-12 reps
Overhead Dumbbell Press: 3 sets of 10-12 reps
Tricep Dips (using a bench or chair): 3 sets of 12 reps
Day 6: Rest or Light Cardio

Day 7: Core and Stability


Plank variations (side plank, forearm plank): 3 sets,
hold for 30 seconds to 1 minute each
Russian Twists: 3 sets of 20 twists (10 per side)
Bicycle Crunches: 3 sets of 15-20 reps
Superman (Back Extension): 3 sets of 12 reps
Remember to warm up before each session with light
cardio and dynamic stretches. Cool down with static
stretches after your workouts. Start with weights that
challenge you but allow you to maintain proper form.
As you progress, you can gradually increase the
intensity by adding more weight or adjusting
repetitions.

Always listen to your body, and if you experience pain


(not to be confused with the normal discomfort
associated with exercise), it's crucial to rest and
possibly consult a fitness professional.

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