TWO MUSCLE GROUPS PER DAY SPLIT PLAN | FULL WEEK WORKOUT PLAN WITH RESISTANCE BAND AT HOME

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FULL WEEK WORKOUT PLAN WITH RESISTANCE BAND
AT HOME | TWO MUSCLE GROUPS PER DAY SPLIT PLAN

Full week workout plan with a resistance band at home is a four day split resistance
band plan designed for those who want two muscle group workouts each day. The full
resistance band takes you through a journey of a muscle-powered week of biceps, chests
and shoulder workouts in the comfort of your living space. This “At home” 4-day plan will
work wonders for people who want to get a muscular body. With this seven days complete
week plan, you can expect to burn the stubborn fat and gain strong, lean muscles.
The resistance band four days split layout plan:

MONDAY-Day 1-Chest /back
TUESDAY-Day 2-Legs/shoulders
WEDNESDAY-Day 3-off
THURSDAY- Day 4-Abs/calves
FRIDAY-Day 5-Biceps/triceps
SATURDAY/ SUNDAY-Day 6 & 7-off

YOUR SPLIT PLAN AND CHAPTERS-TIME STAME
MONDAY DAY 1 CHEST/BACK: Intro 00:00 Double arm chest fly (DO 4 sets 12 reps) 0:30
Chest press one arm (Do 4 sets 12 reps) 0:57 Chest press double-arm (Do 4 sets 12 reps)
1:26 Decline press (Do 4 sets 12 reps) 1:46 Standing row (Do 4 sets 12 reps) 2:08 Lat pull
double-arm (Do 4 sets 12 reps) 2:32 Good morning Do 4 sets 12 reps) 2:56 Straight arm pull
down (Do 4 sets 12 reps) 3:30

TUESDAY Day 2 Legs/shoulders: Lunges (Do 4 sets 12 reps) 4:26 High knees Do 4 sets
12 reps) 5:09 Squats (Do 4 sets 12 reps) 5:40 Hip extension ( Do 4 sets 12 reps) 6:29
Lateral raise single arm (Do 4 sets 12 reps) 7:16 Front raise (Do 4 sets 12 reps) 7:48
Shoulder press (Do 4 sets 12 reps) 8:21 Up right row (Do 4 sets 12 reps) 8:46

WEDNESDAY-TAKE THE DAY OFF

THURSDAY Day 3 ABS /CALVES: Knee crunches (Do 4 sets 12 reps) 9:39 Plank tucks (
Do 4 sets 12 reps) 10:12 Planks side crunches ( Do 4 sets 12 reps) 10:34 Overhead
crunches (Do 4 sets 12 reps) 11:01 Hight knees (Do 4 sets 12 reps)11:57 Standing calves
(Do 4 sets 12 reps) 12:25

FRIDAY Day 4 Biceps/Triceps: Crucifixion curls (Do 4 set 12 reps)13:17 Biceps curls 13:53
(Do 4 sets 12 reps) Reverse curls (Do 4 sets 12 reps)14:32 Wide grip curls (Do 4 sets 12
reps)15:09 Close-grip push-ups (Do 4 sets 12 reps) 15:38 Skull crushers single(Do 4 sets 12
reps) 16:10 Triceps kickbacks single (Do 4 sets 12 reps)16:31 Triceps extension (Do 4 sets
12 reps)16:53
SATURDAY/ SUNDAY: Give your body some rest. Relax and enjoy the weekend.

If you want me to make more videos on two muscle groups per day split plan, let me
know in the comments below.
Have fun, build strong muscles and don’t forget to subscribe to my channel!!

LICENSE CERTIFICATE: Envato Elements Item
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This license certificate documents a license to use the item listed below
on a non-exclusive, commercial, worldwide and revokable basis, for
one Single Use for this Registered Project.

Item Title: Trap Sport Action Beat
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Item ID: W3H5957
Author Username: MaikonMusic
Licensee: Karol Gj
Registered Project Name: Two muscle groups per day maximum muscle gain resistance band workout plan
License Date: July 14th, 2021
Item License Code: 59VE236UQH

The license you hold for this item is only valid if you complete your End
Product while your subscription is active. Then the license continues
for the life of the End Product (even if your subscription ends).

For any queries related to this document or license please contact
Envato Support via https://help.elements.envato.com/hc/en-us/requests/new

=================================================
This license certificate documents a license to use the item listed below
on a non-exclusive, commercial, worldwide and revokable basis, for
one Single Use for this Registered Project.

Item Title: Trap Sport Action Beat
Item URL: https://elements.envato.com/trap-sport-action-beat-W3H5957
Item ID: W3H5957
Author Username: MaikonMusic
Licensee: Karol Gj
Registered Project Name: Two muscle groups per day maximum muscle gain resistance band workout plan
License Date: July 14th, 2021
Item License Code: 59VE236UQH

The license you hold for this item is only valid if you complete your End
Product while your subscription is active. Then the license continues
for the life of the End Product (even if your subscription ends).

For any queries related to this document or license please contact
Envato Support via https://help.elements.envato.com/hc/en-us/requests/new

Visit my Website: https://chancyfit.com/virtual-training/
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#Chancyfit #10minabsworkouthttps://www.youtube.com/watch?v=4t1vDgOLCrU&t=132s

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Comments

Kevin fitness media says:

Always giving the best chancy.I really like the combinations targeting every muscle group. Keep pushing great things are coming

Albus Percival Wulfric Brian Dumbledore says:

Is working a set muscle group once per week enough to build muscle mass? Or should it be twice per week, with three days rest in between each group?

stevetheteacher1 says:

Love this guy. Thought I was a resistance band expert until I saw Chancy.

F Murphy says:

Brother Chancy I placed my order thanks again.

Pietro Piga says:

Hello. Rest between each rep or exercise? Is there some rest?

Angel Martin says:

I really like doing exercises with resistance bands. Thanks for the plan for a full week.

tmartins63 says:

What resistance should I be using? My band set goes up to 50 lbs. Great video. Thanks.

Robert says:

Hey man great video, i have a quiestion…in the case of high knees on thursday, should i do 12 reps per leg or 12 reps in total (per set), thanks!

Lange liest aus Suicide says:

I just finished my first week! Oh my God, I can feel every muscle 🤪. I cut up your whole video into 30 videos, one for each exercise, playing on my PC next to me, just to get used to the exercises and thus helping me to do them precisely and correctly!
It's a brilliant workout, although I'll never have your shape … 😄

Thank you very much for your instructions!

Jack Moon says:

How does this compare to your other full week band workout? I’ve been doing the other one for a while now and wondering if I should switch to this? Is it harder and would I be able to add in cardio in the middle of the week? Would love to hear from you keep it up 🙌

PatriotDave says:

I think i'll give this a shot. It isn't the typical back and bi's, chest and tri's etc.

Αγαπη Τσολακιδου says:

I am so new to all of this…been searching for a whole week program(suggestions and examples). Looks I found it 🙂
Keep on the good work 🙂
Greetings from Greece!! xx

Goh TeckSiong says:

So this one is the mix up with weekly plan you showed a couple of months ago?

jindaramambo says:

Thank you very much for this video. Much appreciated.

Darin Gilbert says:

Awesome workout. Have you decided to put it on DVD?

CHRISLOVESHIFIAUDIO says:

GOKU SOLOS!!!

Muhammad Asraf says:

As skinny guy. This video really motivate me. Thanks a lot. Keep doing video like this. Salute from Asia

Joe Man says:

Can you make a video about how to set it up for each exercise

Andrew Johnson says:

Awesome 🤩

Dani Medina says:

suscribed man, i loved it this video.

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