ROSAPOAR Pull Up Resistance Bands Assist #Exercise #Workout Band Set for #Fitness #Strength Weightlifting and Powerlifting- Stretch Mobility Assistance Bands at Home Gym/Crossfit Training by ROSAPOAR https://t.co/2OXapZNfYl via @amazon
— #HelpYouGetGAINS (@helpYOUgetGAINS) October 3, 2020
#helpYOUgetGAINS #HomeGym #BodyBuilding pic.twitter.com/OooDGOahuh
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
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
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
Tuesday
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
Thursday
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
Friday
Legs - Calves
Banded Barbell Squats 3x
Banded Step Ups 3x
Standed Banded Leg Extensions 3x
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
Tuesday
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
Thursday
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
Friday
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
Standing Banded Leg Curls 3x
Standing Barbell Banded Calf Raises 3x
Seated Barbell Banded Calf Raises 3x
Saturday - Sunday - off - Cardio
Source:
M & F 4-Week Strength Band Challenge