7-Day Resistance Training Plan

Day 1: Full Body

1. Warm-Up: 5-10 minutes of light cardio (e.g., brisk walking or jogging)
2. Squats: 3 sets of 10-12 reps
3. Push-Ups: 3 sets of 8-10 reps (modify on knees if needed)
4. Bent-Over Dumbbell Rows: 3 sets of 10-12 reps (use light weights)
5. Plank: 3 sets of 20-30 seconds (check out this Yoga Mat)
6. Cool Down: Stretching for 5-10 minutes

Day 2: Rest or Active Recovery

• Light activities such as walking, yoga, or stretching.

Day 3: Upper Body

1. Warm-Up: 5-10 minutes of light cardio
2. Dumbbell Bench Press: 3 sets of 10-12 reps
3. Dumbbell Shoulder Press: 3 sets of 10-12 reps
4. Dumbbell Bicep Curls: 3 sets of 12-15 reps
5. Tricep Dips: 3 sets of 8-10 reps (use a sturdy chair or bench)
6. Cool Down: Stretching for 5-10 minutes

Day 4: Lower Body

1. Warm-Up: 5-10 minutes of light cardio
2. Lunges: 3 sets of 10-12 reps per leg
3. Glute Bridges: 3 sets of 12-15 reps
4. Bodyweight Squats: 3 sets of 12-15 reps
5. Calf Raises: 3 sets of 15-20 reps
6. Cool Down: Stretching for 5-10 minutes

Day 5: Rest or Active Recovery

• Light activities such as walking, yoga, or stretching.

Day 6: Full Body

1. Warm-Up: 5-10 minutes of light cardio
2. Deadlifts: 3 sets of 10-12 reps (use light weights)
3. Dumbbell Rows: 3 sets of 10-12 reps
4. Overhead Dumbbell Press: 3 sets of 10-12 reps
5. Russian Twists: 3 sets of 15 reps per side (use a light weight or no weight)
6. Cool Down: Stretching for 5-10 minutes

Day 7: Rest or Active Recovery

• Light activities such as walking, yoga, or stretching.

Tips for Success:

• Form First: Focus on performing exercises with proper form to avoid injury.
• Progress Gradually: Increase weights and intensity gradually as you get stronger.
• Hydrate and Eat Well: Proper nutrition and hydration support your workouts and recovery.
• Listen to Your Body: Rest if you’re feeling overly fatigued or sore.

Feel free to adjust the plan as needed based on your personal preferences and fitness level. Enjoy your workouts!