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Resistance Band Workout Plan
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Resistance Band Workout Plan

4 Weeks / 3 Days per Week / Intermediate
  • Gain Strength
  • Get Toned
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Resistance Band Upper Body Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
3 10 None
3 10 01:00
3 10 01:00
3 12 01:00
3 10 01:00
3 10 None
3 10 01:00
3 10 01:00
3 12 01:00
3 15 01:00
3 12 01:00

Notes:

The purpose of this resistance band workout is to help strengthen your muscles in ways that they would normally not be strengthened when only lifting free weights or using machines. Resistance Bands help isolate specific muscles. For the resistance band pull up you should be able to do a lot more reps than your normal pull up. Band external rotations are listed as repetitions per side.

Resistance Band Lower Body Workout

Exercise Sets/Distance Reps/Time Rest (min)
3 12 01:00
3 15 01:00
3 15 01:00
3 10 01:00
3 12 01:00
3 10 01:00
3 10 01:00
00:15:00 None

Notes:

The stationary bike is to help with conditioning but also to loosen your legs up after the resistance band workout. The purpose of this resistance band workout is to help strengthen your muscles in ways that they would normally not be strengthened when only lifting free weights or using machines. Resistance Bands help isolate specific muscles.

Resistance Band Shoulder & Bicep Workout

Exercise Sets/Distance Reps/Time Rest (min)
3 10 01:00
3 10 01:00
3 10 01:00
3 10 01:00
3 10 01:00
3 10 01:00
3 10 01:00
3 10 01:00
3 10 01:00

Notes:

The purpose of this resistance band workout is to help strengthen your muscles in ways that they would normally not be strengthened when only lifting free weights or using machines. Resistance Bands help isolate specific muscles.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Triceps blue Shoulders blue Abs blue Biceps blue Middleback blue Forearms blue Groin blue Lowerback blue Hamstrings blue Hipflexors blue Shoulders orange Chest orange Traps orange Abs orange Biceps orange Glutes orange
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