Thursday, August 15, 2013

Notes from the Jim Stoppani JYM Strength Band Challenge

Week 1 15 - 20 reps
Week 2 12 - 15 reps
Week 3 8 - 12 reps
Week 4 5 - 8 reps

Start with 50% of 10RM
Sets 3 = 3x
Monday Chest - Triceps - Abs
Bench Press with Bands                   3 sets
Standing Incline Band Chest Press  3 sets
Standing One Arm Low Band Flyes 3x (works upper inner chest)
Standing One Arm Band Flyes 3x (works mid to lower chest)

Close Grip Bench Press 3x
Banded Overhead Extension 3x
Banded Underhand Kickbacks 3x

Standing Band Crunches 2x
Banded Rising Knee 2x
Banded Roundhouse Elbows 2x

Back - Biceps

Banded Barbell Rows 3x
Banded Pulldowns 3x
Standing Banded One Arm Rows 3x

Banded Barbell Curl 3x
Behind the Back Band Curls 3x (long head)
Banded High Curls 3x (short head)

Wednesday - off - Cardio

Shoulder - Traps - Abs

Banded Barbell Press 3x
Banded Lateral Raises 3x
Banded Shoulder Press 3x
Banded Reverse Flyes 3x

Banded Barbell Shrugs 3x
Behind the Back Barbell Shrugs 3x

Banded Rising Knee 2x
Banded Roundhouse Elbows 2x
Standing Twisted Crunch 3x

Legs - Calves

Banded Barbell Squats 3x
Banded Step Ups 3x
Standed Banded Leg Extensions 3x

Banded Barbell Romanian Deadlifts 3x
Standing Banded Leg Curls 3x
Standing Barbell Banded Calf Raises 3x
Seated Barbell Banded Calf Raises 3x

Saturday - Sunday - off - Cardio
M & F 4-Week Strength Band Challenge