By Myworkouts
Intermediate (2-3 years) | |
62 minutes/day | 5 days/week | |
Bodybuilding, Build Muscle, Gain Strength | |
Handle Resistance Bands, Loop Bands, Mini Loop Bands, Bodyweight Show More |
Average Exertion | Average Cardio Intensity |
Description |
Exercise | Sets | Reps | Rest | |
1.Resistance Band Squat to Shoulder Press | 4 sets | 8 reps | 60s | |
2.Band Good Morning | 4 sets | 8 reps | 60s | |
3.Single-Arm Standing Chest Press (with Band) | 4 sets | 8 reps | 60s | |
4.Lat Pulldown with Resistance Band | 4 sets | 8 reps | 60s | |
5.Banded Squat Row | 4 sets | 8 reps | 60s | |
6.Resistance Band Alternating Shoulder Press | 4 sets | 8 reps | 60s |
Exercise | Sets | Reps | Rest | |
1.Banded One-Arm Chest Press See Exercise Notes | 4 sets | 5 reps | 60s | |
2.Banded One-Arm Chest Press See Exercise Notes | 4 sets | 8 reps | 60s | |
3.Lateral Raise - With Bands | 4 sets | 8 reps | 60s | |
4.Standing Shoulder W with Resistance Band | 4 sets | 8 reps | 60s | |
5.Banded Front Squat | 4 sets | 8 reps | 60s | |
6.Crouching Tiger | 4 sets | 8 reps | 60s | |
7.Resistance Band Bicycle Crunch (Low Attachment) | 4 sets | 8 reps | 60s |
Exercise | Sets | Reps | Rest | |
1.Banded Pushup | 4 sets | 5 reps | 60s | |
2.Sprinter Sit up | 4 sets | 8 reps | 60s | |
3.Resistance Band Bicep Curl | 4 sets | 8 reps | 60s | |
4.Straight Arm Pulldown with Resistance Band | 4 sets | 8 reps | 60s | |
5.Resistance Band Deadlifts | 4 sets | 8 reps | 60s | |
6.Resistance Band Alternating Reverse Lunge to Row | 4 sets | 8 reps | 60s | |
7.Star Plank | 4 sets | 8 reps | 60s |
Exercise | Sets | Reps | Rest | |
1.Low Banded Standing Chest Flys | 4 sets | 5 reps | 60s | |
2.3-D Band Pull Apart See Exercise Notes | 4 sets | 8 reps | 60s | |
3.Resistance Band Bent Over Lateral Raise | 4 sets | 8 reps | 60s | |
4.Banded Squat to Row | 4 sets | 8 reps | 60s | |
5.Duck Walk | 4 sets | 8 reps | 60s | |
6.Resistance Band Tricep Kickback See Exercise Notes | 4 sets | 8 reps | 60s | |
7.Resistance Band Crunch (Low Attachment) | 4 sets | 8 reps | 60s |
Exercise | Sets | Reps | Rest | |
1.Bent Over Row with Resistance Bands | 4 sets | 8 reps | 60s | |
2.Resistance Band One-and-Half Push Up | 4 sets | 8 reps | 60s | |
3.Resistance Band Alternating Sides Front Raise | 4 sets | 8 reps | 60s | |
4.Bodyweight Squats with Band | 4 sets | 8 reps | 60s | |
5.Resistance Band Deadlift to Row | 4 sets | 8 reps | 60s | |
6.Kneeling Concentration Curl with Resistance Band | 4 sets | 8 reps | 60s | |
7.Banded Tricep Extension | 4 sets | 8 reps | 60s |
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