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Ok! Here's a 7-day strength training plan for beginners:

   


Day 1: Upper Body


Push-ups: 3 sets of 8-12 reps

Dumbbell shoulder presses: 3 sets of 8-12 reps

Bent-over dumbbell rows: 3 sets of 8-12 reps

Bicep curls: 3 sets of 8-12 reps

Tricep Dips: 3 sets of 8-12 reps


Day 2: Lower Body


Bodyweight Squats: 3 sets of 10-15 reps

Lunges: 3 sets of 10-12 reps per leg

Dumbbell Deadlifts: 8-12 3 sets of reps

Calf raises: 3 sets of 15-20 reps

Glute bridge: 3 sets of 10-15 reps


Day 3: Rest or light cardio


Day 4: Full body


Plank: 3 sets, hold for 30-60 seconds

Dumbbell Lunges: 3 sets of 10-12 reps per leg

Dumbbell Bench Press: 3 sets of 8-12 reps

Lat Pull-Downs or Assisted Pull-Ups: 3 sets of 8-12 reps

Russian Twist: 3 sets of 12-15 reps per side


Day 5: Rest or light cardio


Day 6: Core and cardio


Bicycle Crunch: 3 sets of 15-20 reps per side

Mountain Climber : 3 sets of 12-15 reps per side

Jumping Jacks: 3 sets of 30 seconds

Planks with leg raises: 3 sets of 10-12 reps per leg

Side Planks: 3 sets, hold 30 seconds per side


Day 7: Active Recovery


Take a light walk, swim, or do some gentle yoga to help your muscles recover.

Always remember to warm up before training and cool down afterwards. Listen to your body and adjust weight and reps as needed. Also, always consult a fitness professional before starting any new exercise program.




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