[GETFILECONTENT-(B:\Dropbox\сайты\01 - эксперименты\новые ключи\arkhitektor-sochi.ru\на пандору html\Sure! Heres a beginner-friendly 7-day resistance training workout plan designed to ease you into resistance training. This plan incorporates a mix of bodyweight exercises and basic free weight movements. Ensure you warm up before each session and cool down afterward.Day 1: Full Body (Light)Warm-up: 5-10 minutes of light cardio (walking, jogging, or cycling)Bodyweight Squats: 3 sets of 10-12 repsPush-ups: 3 sets of 8-10 reps (modify with knees on the ground if needed)Dumbbell Rows: 3 sets of 10-12 reps (use a light weight)Plank: 3 sets of 20-30 secondsCool down: 5-10 minutes of stretchingDay 2: Active RestActivity: Light cardio (walking, jogging, cycling, or yoga) for 20-30 minutesDay 3: Upper BodyWarm-up: 5-10 minutes of light cardioDumbbell Bench Press: 3 sets of 10-12 repsSeated Dumbbell Shoulder Press: 3 sets of 10-12 repsDumbbell Bicep Curls: 3 sets of 10-12 repsTricep Dips (on a bench or chair): 3 sets of 8-10 repsCool down: 5-10 minutes of stretchingDay 4: Lower BodyWarm-up: 5-10 minutes of light cardioBodyweight Lunges: 3 sets of 10-12 reps per legDumbbell Deadlifts: 3 sets of 10-12 reps (use a light weight)Glute Bridges: 3 sets of 15 repsCalf Raises: 3 sets of 15 repsCool down: 5-10 minutes of stretchingDay 5: Active RestActivity: Light cardio (walking, jogging, cycling, or yoga) for 20-30 minutesDay 6: Full Body (Moderate)Warm-up: 5-10 minutes of light cardioGoblet Squats (holding a dumbbell): 3 sets of 10-12 repsIncline Push-ups: 3 sets of 10-12 repsBent Over Dumbbell Rows: 3 sets of 10-12 repsRussian Twists: 3 sets of 15 reps per sideCool down: 5-10 minutes of stretchingDay 7: RestActivity: Rest and recovery. Light stretching or yoga if desired.Tips for Success:Form First: Focus on proper form over the number of reps or weight.Progress Gradually: Increase weights and intensity slowly as you get stronger.Listen to Your Body: If you feel pain (not to be confused with the normal discomfort of exercise), stop and rest.Hydrate and Nutrition: Drink plenty of water and eat a balanced diet to support your training.Equipment Needed:A set of light to moderate dumbbellsA mat for floor exercisesA bench or sturdy chair for dips and inclined push-upsNotes:Adjust the number of sets and reps based on your fitness level. Beginners might start with 2 sets per exercise.Consult with a fitness professional if youre unsure about any exercises, especially if you have any pre-existing health conditions.Good luck with your resistance training journey!.txt)]