[GETFILECONTENT-(B:\Dropbox\сайты\01 - эксперименты\новые ключи\arkhitektor-sochi.ru\на пандору html\Absolutely! Heres a 7-day beginner-friendly resistance training plan that will help you ease into it. Each workout focuses on different muscle groups, ensuring a balanced approach. Remember to start with a warm-up and finish with a cool-down and stretching.Day 1: Full BodyWarm-up: 5-10 minutes of light cardio (walking, jogging, or cycling)Workout:Bodyweight Squats - 3 sets of 12 repsPush-ups (modify on knees if needed) - 3 sets of 10 repsBent-over Dumbbell Rows - 3 sets of 12 reps (use light dumbbells)Plank - 3 sets of 20-30 secondsGlute Bridges - 3 sets of 15 repsCool-down: 5-10 minutes of stretchingDay 2: Active RecoveryActivity: Light activity like walking, yoga, or stretching for 20-30 minutesDay 3: Upper BodyWarm-up: 5-10 minutes of light cardioWorkout:Dumbbell Bench Press - 3 sets of 12 repsStanding Dumbbell Shoulder Press - 3 sets of 12 repsBicep Curls - 3 sets of 15 repsTricep Dips (use a chair or bench) - 3 sets of 10 repsDumbbell Lateral Raises - 3 sets of 12 repsCool-down: 5-10 minutes of stretchingDay 4: Lower BodyWarm-up: 5-10 minutes of light cardioWorkout:Lunges - 3 sets of 12 reps per legLeg Press (or Bodyweight Step-ups if no machine available) - 3 sets of 12 repsCalf Raises - 3 sets of 15 repsHamstring Curls (use a machine or resistance band) - 3 sets of 12 repsCore Exercise: Russian Twists - 3 sets of 20 repsCool-down: 5-10 minutes of stretchingDay 5: Active RecoveryActivity: Light activity like walking, yoga, or stretching for 20-30 minutesDay 6: Full BodyWarm-up: 5-10 minutes of light cardioWorkout:Deadlifts (light weights or resistance bands) - 3 sets of 12 repsIncline Push-ups - 3 sets of 12 repsSeated Rows (machine or resistance bands) - 3 sets of 12 repsWall Sits - 3 sets of 30 secondsBicycle Crunches - 3 sets of 20 repsCool-down: 5-10 minutes of stretchingDay 7: Rest DayActivity: Rest completely or do very light stretching or a short walkTips:Progression: Gradually increase weights or resistance as you get stronger.Form: Focus on proper form to avoid injury. If unsure, consult a trainer.Hydration & Nutrition: Stay hydrated and maintain a balanced diet to support your training.Listen to Your Body: If you feel pain (not just muscle soreness), stop and assess.Feel free to adjust the exercises based on your fitness level and available equipment. Enjoy your workouts and the journey towards building strength!.txt)]