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IF YOU ARE LOOKING FOR RESISTANCE BAND EXERCISES, WORKOUTS, AND WEEKLY ROUTINES, VISIT:
www.resistancebandcoach.com
RESISTANCE BAND
BODY PART SPLIT
5 DAY WEEKLY ROUTINE
WEEKLY BREAKDOWN
DAY 1(MONDAY) – WORKOUT ‘A’ CHEST/ABS
DAY 2(TUESDAY) – WORKOUT ‘B’ LEGS
DAY 3 (WEDNESDAY) – WORKOUT ‘C’ BACK/ABS
DAY 4 (THURSDAY) – WORKOUT ‘D’ SHOULDERS/OBLIQUES
DAY 5 (FRIDAY) – WORKOUT ‘E’ ARMS
DAY 6 (SATURDAY) – REST
DAY 7 (SUNDAY) – REST
WORKOUT ‘A’ BREAKDOWN
EXERCISE 1: PUSH UP 4X10-12
EXERCISE 2: UPPER CHEST FLY 4X10-12
EXERCISE 3: LOWER CHEST PRESS 4X10-12
EXERCISE 4: LYING SINGLE ARM FLY 4X10-12
EXERCISE 5: BICYCLE CRUNCHES 3X20
EXERCISE 6: REVERSE CRUNCH 3X20
*4 SETS OF 10-12 REPS FOR EXERCISES 1-4
3 SETS OF 20 REPS FOR EXERCISES 5&6
*45 SECOND BREAK BETWEEN SETS AND EXERCISES
*CHOOSE A BAND RESISTANCE THAT ALLOWS YOU TO REACH
FAILURE BY THE LAST REP/REP RANGE OF EACH SET FOR EACH
EXERCISE
WORKOUT ‘B’ BREAKDOWN
EXERCISE 1: SQUAT 4X10-12
EXERCISE 2: LUNGE 4X10-12/SIDE
EXERCISE 3: SINGLE LEG DEADLIFT 4X10-12/SIDE
EXERCISE 4: SINGLE LEG GLUTE BRIDGE 4X20/SIDE
EXERCISE 5: CALF PRESS 4X20
*4 SETS OF 10-12 REPS FOR EXERCISES 1-3
4 SETS OF 20 REPS FOR EXERCISES 4 & 5
*45 SECOND BREAK BETWEEN SETS AND EXERCISES
*CHOOSE A RESISTANCE BAND STRENGTH THAT ALLOWS
YOU TO REACH FAILURE BY THE LAST REP/REP RANGE
OF EACH SET FOR EACH EXERCISE
WORKOUT ‘C’ BREAKDOWN
EXERCISE 1: BENT OVER ROW 4X10-12
EXERCISE 2: CLOSE GRIP ROW 4X10-12
EXERCISE 3: CRANK THE MOWER 4X10-12
EXERCISE 4: REAR DELT BACK FLY 4X10-12
EXERCISE 5: CRUNCH 3X20
EXERCISE 6: KNEELING CRUNCH 3X20
*4 SETS OF 10-12 REPS FOR EXERCISES 1-4
3 SETS OF 20 REPS FOR EXERCISES 5&6
*45 SECOND BREAK BETWEEN SETS AND EXERCISES
*CHOOSE A RESISTANCE BAND STRENGTH THAT ALLOWS YOU
TO REACH FAILURE BY THE LAST REP/REP RANGE OF EACH
SET FOR EACH EXERCISE
WORKOUT ‘D’ BREAKDOWN
EXERCISE 1: SHOULDER PRESS 4X10-12
EXERCISE 2: UPRIGHT ROW 4X10-12
EXERCISE 3: FRONT AND LATERAL RAISE 4X10-12
EXERCISE 4: REAR DELT LIFT 4X10-12
EXERCISE 5: OVERHEAD SIDE BEND 4X10-12
EXERCISE 6: TWIST 4X10-12
*4 SETS OF 10-12 REPS FOR EXERCISES 1-4
3 SETS OF 10-12 REPS FOR EXERCISES 4&5
*45 SECOND BREAK BETWEEN SETS AND EXERCISES
*CHOOSE A BAND RESISTANCE THAT ALLOWS YOU TO REACH
FAILURE BY THE LAST REP/REP RANGE OF EACH SET FOR EACH EXERCISE
WORKOUT ‘E’ BREAKDOWN
EXERCISE 1: TRICEPS KICKBACK 4X10-12
EXERCISE 2: KNEELING PREACHER CURL 4X10-12
EXERCISE 3: LYING TRICEPS EXTENSION 4X10-12
EXERCISE 4: 45 DEGREE BICEPS CURL 4X10-12
EXERCISE 5: OVERHEAD TRICEPS EXTENSION 4X10-12
EXERCISE 6: REVERSE GRIP BICEPS CURL 4X10-12
*4 SETS OF 10-12 REPS FOR EACH EXERCISE
*45 SECOND BREAK BETWEEN SETS AND EXERCISES
*CHOOSE A RESISTANCE BAND STRENGTH THAT ALLOWS YOU
TO REACH FAILURE BY THE LAST REP/REP RANGE OF EACH SET
FOR EACH EXERCISE
LOOKING FOR MORE RESISTANCE BAND EXERCISES? VISIT:
https://www.youtube.com/playlist?list=PLf0AQLapoWwu2agvFwQq7e4CZz4wiWju-
LOOKING FOR MORE RESISTANCE BAND WORKOUTS? VISIT:
https://www.youtube.com/playlist?list=PLf0AQLapoWwvqTSsT6QrDCj20gKisdNMb
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If we are following this body part split for a few months should we switch up the exercises fo each muscle group at all, or stick to the routine?
I will interchange between my Leg day and Arms day
Dudebro your a a lifesaver think ive found my Quarantine Gainz!!💪💯🔥 thank you so very much!! Stay safe stay healthy! And this is like a push pull legs program? Right?
Can anybody recommend a replacement for the – Single Leg Deadlift – in Workout B ?
excellent program. thank you.
Any chance to loose weight if one fellow this routine
I'm so happy I found this band exercise playlist. Thank you for the time and effort you put into making these videos. They're so detailed. I'm a stay at home mom so the gym isn't an option for me with my husband's work schedule.
Can i start my week with workout E?
0:32 DAY 1(MONDAY) – WORKOUT 'A' CHEST/ABS
2:55 DAY 2(TUESDAY) – WORKOUT 'B' LEGS
4:30 DAY 3 (WEDNESDAY) – WORKOUT 'C' BACK/ABS
6:30 DAY 4 (THURSDAY) – WORKOUT 'D' SHOULDERS/OBLIQUES
8:40 DAY 5 (FRIDAY) – WORKOUT 'E' ARMS
Can i really get flat abs with band without weights?is it possible?
Can i take whey supplement during band exercise.. Is it work???
Can we actually buid muscles through resistance band?
Supar. ..to sutebal axar saij. ….
Well, are these good for a beginner?
Very well thought out. Great resource for those who want to get strong and stay fit. I see here a body building program coupled with a level of aerobics even HIIT if you work to failure on your sets
Is it possible to gain mass/growth from this split?
Best best best
Wrong push up
Best Video Ever! Very informative and you gave me a great idea to use my resistance band, Thankyou so much❤️