7-Day Beginner Resistance Training Plan

user profile pictureBy Lyfta AI

This 7-day beginner resistance training plan is perfect for anyone looking to start a strength training routine. It includes a variety of exercises that target different muscle groups and can be completed in the comfort of your own home. Equipment needed for this workout plan includes body weight, dumbbells, resistance bands, and stability ball.

exercise
squat

3 sets x 12 reps

exercise
push-up

3 sets x 12 reps

exercise
bent over row

3 sets x 12 reps

exercise
biceps curl

3 sets x 12 reps

exercise
standing kickback

3 sets x 12 reps

exercise
glute bridge march

3 sets x 12 reps

exercise
chest fly - arms

3 sets x 12 reps

exercise
reverse lunge

3 sets x 12 reps

exercise
seated shoulder press

3 sets x 12 reps

exercise
leg curl

3 sets x 12 reps

exercise
resistance band seated biceps curl

3 sets x 12 reps

exercise
shoulder tap

3 sets x 30 reps

exercise
russian twist

3 sets x 12 reps

exercise
leg curl

3 sets x 12 reps

exercise
hip thrusts

3 sets x 12 reps

exercise
decline push-up

3 sets x 12 reps

exercise
kettlebell swing

3 sets x 12 reps

exercise
jumping jack

1 sets x 0 reps

exercise
mountain climber

1 sets x 0 reps

exercise
jump squat

1 sets x 0 reps

exercise
burpee

1 sets x 0 reps

exercise
shoulder - lateral rotation

1 sets x 0 reps

exercise
sit

1 sets x 0 reps

exercise
suspended row

1 sets x 0 reps