You are on page 1of 9

DAY 1: CHEST & SHOULDERS BAND WORKOUT by Ion Radulescu page 1

1. ABS: Lying on back, knees up, arms crossed. Sink belly in and crunch!

Start/Finish Midpoint

2. MODIFIED PUSH-UPS: Start on hands and knees. With elbows out and chin up, lower
upper body till chin meets the floor.

Start/Finish Midpoint

3. CHEST PRESS OPEN GRIP: Place band around door handle. With back to the door and
band wrapped around hands, shoulders at 90 deg, elbows at 90 deg, press out till arms are
straight.

Start/Finish Midpoint
DAY 1: CHEST & SHOULDERS BAND WORKOUT by Ion Radulescu page 2

4. ELASTIC FLY: with band in same position, shoulders at 90 deg, press shoulders out
moving hands in towards each other.

Start/Finish Midpoint

5. DIPS: same as in gym but using a chair for support of the arms. For advanced, place feet up
on a chair.

Start/Finish Midpoint

6. CHEST PRESS CLOSED GRIP: Band in same position as #3 but this time you are
keeping elbows in. They will rub up against your sides on the way in and out.

Start/Finish Midpoint
DAY 1: CHEST & SHOULDERS BAND WORKOUT by Ion Radulescu page 3

7. PULL OVER, BENT OVER: Band still around door handle, around hands. Starting bent
over, legs straight but soft, arms straight out in front, back straight, chin up, keeping arms
fairly straight, pull arms down towards the floor.

Start/Finish Midpoint

8. TRICEPS, BENT OVER: same as #7. This time you start with elbows touching your side
and you will straighten your arm, no movement in the wrist.

Start/Finish Midpoint

9. MILITARY PRESS: Band under both feet, wrapped around hands. Starting shoulders at 90
deg, elbows at 90 deg, push up.

Start/Finish Midpoint

DAY 1: CHEST & SHOULDERS BAND WORKOUT by Ion Radulescu page 4

10. SIDE LATERAL: Band passes under feet. Wrap band around the thumb, exiting at baby
fingers. Same as in the gym, remembering that elbows stay higher than the wrist, not going
higher than the shoulder.

Start/Finish Midpoint

11. STANDING REAR DELTOID: Band folded in two, shoulders at 90 deg, elbows 90 deg,
holding the band with elbows out in front, pull elbows apart till they are out to your sides.

Start/Finish Midpoint

12. SHRUGS: Band under the two feet wrapped around hands and shrug the shoulders.

Start/Finish Midpoint

DAY 1: CHEST & SHOULDERS BAND WORKOUT by Ion Radulescu page 5

13. UPPER ABS CRUNCH: same as #1. Lying on back, knees up, arms crossed. Sink belly in
and crunch!

Start/Finish Midpoint
DAY 2: BACK & LEGS BAND WORKOUT by Ion Radulescu page 6


1. LOWER ABS: Laying on back, knees up, palms on floor to stabilize. Raise legs up and
down. Legs do not straighten; movement occurring at hips only.

Start/Finish Midpoint

2. ROW: Band around door handle, wrapped around hands. Just like in the seated row, pulling
in towards belly button, focusing on the back/shoulder blade muscles.

Start/Finish Midpoint

3. BACK EXTENSION: Laying down on you stomach, arms out in front, hands making a fist
With your head down, push out with shoulders and raise hands and feet off the floor. If this
bothers your low back, make sure your pelvis is in a tilted position.

Start/Finish Midpoint
DAY 2: BACK & LEGS BAND WORKOUT by Ion Radulescu page 7


4. BENT OVER PULL - OPEN GRIP: arms out with a slight bend in elbow, you will be
moving you arms down towards your sides stopping when hands touch the thighs. You are
bent over, back straight, legs straight, knees soft.

Start/Finish Midpoint

5. BENT OVER CLOSED GRIP: same as above, this time the arms are in, thumbs
touching each other. Pull in towards chest.

Start/Finish Midpoint

6. BICEPS: Band under the two feet wrapped around hands. Elbows stay close to your sides,
wrists facing up. Bend at elbow.

Start/Finish Midpoint
DAY 2: BACK & LEGS BAND WORKOUT by Ion Radulescu page 8


7. SQUAT: No band, one hand on each door handle. Up on toes and sit back.

Start/Finish Midpoint

8. LEG PRESS: Lying down on your back, band wrapped around hands and under the feet.
Start with hips at 90 deg, knees bent. Straighten out your legs on a 45 deg angle.

Start/Finish Midpoint

9. LEG EXTENSION: Band in under one foot, crossed then wrapped around each hand. Step
through with other foot. Bend the knee and wrap the band to provide enough resistance for
the quad muscle. Arms are just a bit behind you and you move your ankle towards the floor.
Lean up against a wall if needed for support.

Start/Finish Midpoint
DAY 2: BACK & LEGS BAND WORKOUT by Ion Radulescu page 9


10. TOE RAISES: Just like at the gym. If you can do it on a stair, great but if not, dont worry.
Up and down on your toes.

Start/Finish Midpoint

11. SHRUGS: Band under the two feet wrapped around hands and shrug the shoulders.

Start/Finish Midpoint

12. LOWER ABS: same as #1. Laying on back, knees up, palms on floor to stabilize. Raise
legs up and down. Legs do not straighten; movement occurring at hips only.

Start/Finish Midpoint