Of course!

It's important to start gradually and focus on proper form to prevent injury and allow
your body to adapt to the new routine. Here's a beginner-friendly 7-day resistance training
workout plan:

**Day 1: Full Body Workout**

- Warm-up: 5-10 minutes of light cardio (walking, jogging, cycling)
- Squats: 3 sets of 10 reps
- Push-ups (or modified push-ups): 3 sets of 8-10 reps
- Dumbbell Rows: 3 sets of 10 reps per arm
- Plank: Hold for 30 seconds to 1 minute
- Cool-down: Stretch major muscle groups for 5-10 minutes

**Day 2: Rest or Active Recovery**

- Rest day or engage in light activity such as walking, yoga, or swimming to promote recovery.

**Day 3: Lower Body Focus**

- Warm-up: 5-10 minutes of light cardio
- Lunges: 3 sets of 10 reps per leg
- Romanian Deadlifts (or bodyweight hip hinges): 3 sets of 10 reps
- Calf Raises: 3 sets of 15 reps
- Bicycle Crunches: 3 sets of 12-15 reps per side
- Cool-down: Stretch major muscle groups for 5-10 minutes

**Day 4: Rest or Active Recovery**

- Similar to Day 2, take a rest day or engage in light activity.

**Day 5: Upper Body Focus**

- Warm-up: 5-10 minutes of light cardio
- Dumbbell Chest Press: 3 sets of 10 reps
- Dumbbell Shoulder Press: 3 sets of 10 reps
- Lat Pulldowns (or assisted pull-ups): 3 sets of 10 reps
- Tricep Dips (using a bench or chair): 3 sets of 8-10 reps
- Cool-down: Stretch major muscle groups for 5-10 minutes

**Day 6: Rest or Active Recovery**

- Another opportunity for rest or engaging in light activity.

**Day 7: Total Body Circuit**

- Warm-up: 5-10 minutes of light cardio
- Circuit:
- Bodyweight Squats: 3 sets of 12 reps
- Push-ups: 3 sets of 8-10 reps
- Bent-over Rows (with dumbbells or resistance bands): 3 sets of 10 reps
- Plank: Hold for 30 seconds to 1 minute
- Jumping Jacks: 3 sets of 30 seconds
- Rest for 1-2 minutes between each circuit.
- Cool-down: Stretch major muscle groups for 5-10 minutes

Remember to listen to your body and adjust the weights or repetitions as needed. It's also crucial
to maintain proper form throughout each exercise to prevent injury. If you're unsure about any
exercise, consider working with a certified personal trainer to ensure proper technique.