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Resistance Band Training videos
Application as a Gym Supplement or Replacement
Application as a Gym Supplement or Replacement
This program can completely replace the gym or be used on days that you cannot make it to the gym. The beauty of this program is that it replicates the movements that you would do at the gym and allows you to do your typical workout whether you are able to make it to the gym or not. It allows you to be consistent and provides peace of mind. This weeks program is a 5-day workout split.
Chest Training
This day consists of four chest exercises which should be done one after the other without supersetting.
Two exercises are compound movements targeting the chest, triceps, and anterior deltoids:
1) band-resisted pushup
2) band-resisted chest press.
The remaining two exercises are isolated chest movements:
3) Band-resisted Pec fly
4) band-resisted chest crossover
1) Band Resisted Push up
2) Incline Chest Press
3) Chest Fly
4) Single Arm Crossover
Back Training
Recommendations
Recommendations
This day consists of four back exercises including two compound and two isolated back movements. The exercises can be done one after the other or can be done in a superset fashion.
Compound back movements:
1) band-resisted row
2) band-resisted lat pull down
Isolated back movements:
3) band-resisted straight-arm extension/lat pull down
4) band-resisted shoulder adduction
Alternative Back Day
Alternative Back Day
An alternative back program which consists of all compound back movements is another great option for building the lats and upper back:
1) Lat pull down (video in this section)
2) Row (video in this section)
3) Bent Over Row (Video in 'Library of Additional Exercises' section)
1) Band-Resisted Row
2) Band-Resisted Lat Pull Down
3) Straight Arm Lat Pull-Down
3) Straight Arm Lat Pull-Down
4) Shoulder Adduction
Shoulder Training
This day consists of three shoulder movements each targeting one section of the deltoids. The shoulder press for the anterior delt, the lateral raise for the middle delt, and the bent over lateral raise for the posterior delt.
1) Shoulder Press
1) Shoulder Press
2) Lateral Raises
2) Lateral Raises
2) Bent Over Lateral Raises
2) Bent Over Lateral Raises
Biceps and Triceps Training
Supersetting
Supersetting
This day consists of 3 biceps and 3 triceps exercises. I recomend that they be completed in supersets. This means doing one set of a biceps exercise followed immediately by a set of triceps exercise. For example, doing one set of biceps curls followed by one set of triceps extensions. After doing 3-4 sets then you move on to the next superset.
1) Band-Resisted Biceps Curl
1) Band-Resisted Biceps Curl
2) Band-Resisted Triceps Extensions
2) Band-Resisted Triceps Extensions
3) Biceps Curl: long head bias
3) Biceps Curl: long head bias
4) Overhead Triceps Extensions
4) Overhead Triceps Extensions
5) Biceps Curl: short head bias
5) Biceps Curl: short head bias
6) Triceps Kickback
6) Triceps Kickback
Leg Training
Recommendations
Recommendations
This day consists of two compounds exercises and two isolated exercises to target the muscles in the legs.
Compound Exercises:
1) Back Squat, 2) Stiff-legged Deadlift
Isolated Exercises:
3) Seated Knee Extensions, 4) Hamstring curls (prone or seated)
1) Back Squat
2) Stiff leg Deadlift
3) Knee Extensions
4) Hamstring Curls
4) Hamstring Curls
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