start resistance training a 7-day workout plan for me - Sumber Ilmu Pengetahuan

 

Day 1: Full-Body Workout

1. Warm-up: 5-10 minutes of light cardio (e.g., walking, jogging, or cycling).
2. Squats: 3 sets of 10 reps.
3. Push-ups (or modified push-ups on knees): 3 sets of 8 reps.
4. Bent-over dumbbell rows: 3 sets of 10 reps.
5. Dumbbell shoulder press: 3 sets of 10 reps.
6. Plank: Hold for 30 seconds to 1 minute.
7. Cool-down: 5-10 minutes of static stretching.

Day 2: Rest Day Take a break from resistance training, but you can engage in light physical activity like walking or yoga if desired.

Day 3: Upper Body

1. Warm-up: 5-10 minutes of light cardio.
2. Dumbbell bench press (or push-ups): 3 sets of 8 reps.
3. Seated or standing dumbbell curls: 3 sets of 10 reps.
4. Triceps dips (using a bench or chair): 3 sets of 8 reps.
5. Dumbbell lateral raises: 3 sets of 10 reps.
6. Plank: Hold for 30 seconds to 1 minute.
7. Cool-down: 5-10 minutes of static stretching.

Day 4: Lower Body

1. Warm-up: 5-10 minutes of light cardio.
2. Deadlifts (or Romanian deadlifts with lighter weights): 3 sets of 8 reps.
3. Lunges (bodyweight or with dumbbells): 3 sets of 10 reps per leg.
4. Leg press (or bodyweight squats): 3 sets of 10 reps.
5. Calf raises: 3 sets of 12 reps.
6. Plank: Hold for 30 seconds to 1 minute.
7. Cool-down: 5-10 minutes of static stretching.

Day 5: Rest Day Take another day of rest to allow your muscles to recover.

Day 6: Total Body

1. Warm-up: 5-10 minutes of light cardio.
2. Dumbbell goblet squats: 3 sets of 10 reps.
3. Push-ups (or modified push-ups on knees): 3 sets of 8 reps.
4. Dumbbell bent-over rows: 3 sets of 10 reps.
5. Dumbbell shoulder press: 3 sets of 10 reps.
6. Bicep curls with resistance bands: 3 sets of 12 reps.
7. Triceps kickbacks with dumbbells: 3 sets of 12 reps.
8. Plank: Hold for 30 seconds to 1 minute.
9. Cool-down: 5-10 minutes of static stretching.

Day 7: Active Recovery On the last day of the week, focus on active recovery to support muscle repair and reduce soreness.

1. Light walking, swimming, or cycling for 30-60 minutes.
2. Gentle stretching and mobility exercises.

Repeat this 7-day workout plan for the following week, and as you progress, you can gradually increase the number of sets, reps, or weights. Don't forget to listen to your body, rest when needed, and stay hydrated throughout your training. Enjoy your journey to a stronger and healthier you!