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Week 7 Beginners

The document outlines a week 7 workout plan focusing on upper body push, lower body basics, active rest and mobility, pull and core, and full-body strength. Each day includes a warm-up, specific exercises with sets and reps, and a cool-down with stretching. The plan emphasizes progression by adding resistance or increasing weights as needed.

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Zora Kun
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18 views3 pages

Week 7 Beginners

The document outlines a week 7 workout plan focusing on upper body push, lower body basics, active rest and mobility, pull and core, and full-body strength. Each day includes a warm-up, specific exercises with sets and reps, and a cool-down with stretching. The plan emphasizes progression by adding resistance or increasing weights as needed.

Uploaded by

Zora Kun
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Week 7

Monday Sets Notes

Upper Body Push

Warm-up 5 min dynamic stretches (arm circles, shoulder rolls, cat-cow)

Archer Push-ups 4x12-15 reps Add resistence if needed

Elevated pike Push-ups 4x12-15 reps

4x15 reps Increase weight as needed to focus on


Dips on Bars/Chairs
weighted progression

Cool-down 5 min stretching (pec stretch, child’s pose)

Tuesday Sets Notes

Lower Body Basics

5 min dynamic movements (leg swings, hip circles, bodyweight


Warm-up
squats)

Jump squats 4x12-15 reps Add weight or slow tempo if needed

SingleLeg Romanian 4x12-15 reps


Increase weight when possible
Deadlift per leg

Weighted Step-ups 4x12-15 reps


Add dumbbells or water jug for resistence

Cool-down 5 min stretching (hip flexor stretch, hamstring stretch)


Wednesday Sets Notes

Active Rest & Mobility

Yoga flow 10-15 min (downward dog, pigeon pose, warrior)

Wrist and shoulder mobility drills

Light cardio 10 min walk or jog

Thursday Sets Notes

Pull & Core

Warm-up 5 min dynamic stretches (scapular retractions, neck rolls)

Inverted Rows 4x10-12 reps

Negative Pull-Ups 4x12 reps

Hanging Leg
4x12-15 reps
Raises
Side Plan-
3x12-15 per side
Throughk Reach

Cool-down 5 min stretching (lats, spinal twist)


Saturday Sets Notes

Full-Body Strenght

Warm-up 5 min mobility drills (spinal cat-cow, deep squats)

Archer
4x8-10 reps
Push-Ups

Bodyweight Squats 4x12-15 reps

Negative Pull-Ups 4x8-10 reps

Plank Hold with


3x40 taps Slower execution to test balance
Shoulder Taps

Cool-down 5 min stretching (lats, full body)

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