Day 1

Exercise Sets Reps Mu

Standing Chest Press With Band One Arm 3 15-20

Band Standing Incline Press 3 15-20
Standing Incline Chest Fly With Band One Arm 3 15-20
Standing Chest Fly With Band One Arm 3 15-20
Triceps Pressdown 3 15-20
Band Overhead Triceps Extension 3 15-20
Band Triceps Kickback 3 15-20
Standing Band Crunch 2 25-30
Band Rising Knee 2 25-30
Band Roundhouse Elbow 2 25-30

Day 2
Exercise Sets Reps Mu

Bands Bent-Over Row 3 15-20

Kneeling Lat Pulldowns With Band Both Arms 3 15-20
Standing One-Arm Band Row 3 15-20
Straight-Arm Pulldown With Bands 3 15-20
Standing Bicep Curl With Band Alternating Arms 3 15-20
Behind The Back Band Curl 3 15-20
Band High Curl 3 15-20

Day 3
Exercise Sets Reps Mu

Band Shoulder Press 3 15-20 S

Band Lateral Raise 3 15-20 S
Band Lateral Raise with Bands on Front Foot 3 15-20 S
Standing One Leg Bent Over Rear Delt Raise With Band Both
3 15-20 S
Arms
Band Shrug 4 15-20
Band Rising Knee 3 25-30
Band Roundhouse Elbow 3 25-30
Standing Band Twisting Crunch 3 25-30

Day 4
Exercise Sets Reps Mu
 Band Squat 3 15-20
Band Step-Up 3 15-20
Standing Band Leg Extension 3 15-20
Barbell Straight Legged Deadlift With Band 3 15-20
Band Leg Curl 3 15-20
Barbell Standing Calf Raise with Bands 3 25-30
Seated Calf Raise with Ball Against Wall 3 25-30

Week 2
Day 1
Exercise Sets Reps Mu

Standing Chest Press With Band One Arm 3 12-15

Band Standing Incline Press 3 12-15
Standing Incline Chest Fly With Band One Arm 3 12-15
Standing Chest Fly With Band One Arm 3 12-15
Band Triceps Pressdown 3 12-15
Band Overhead Triceps Extension 3 12-15
Band Triceps Kickback 3 12-15
Standing Band Crunch 2 20-25
Band Rising Knee 2 20-25
Band Roundhouse Elbow 2 20-25

Day 2
Exercise Sets Reps Mu

Bands Bent-Over Row 3 12-15

Kneeling Lat Pulldowns With Band Both Arms 3 12-15
Standing One-Arm Band Row 3 12-15
Straight-Arm Pulldown With Bands 3 15-20
Standing Bicep Curl With Band Alternating Arms 3 12-15
Behind The Back Band Curl 3 12-15
Band High Curl 3 12-15

Day 3
Exercise Sets Reps Mu

Band Shoulder Press 3 12-15 S

Band Lateral Raise 3 12-15 S
Shoulder Press with Bands on Front Foot 3 12-15 S
 Standing One Leg Bent Over Rear Delt Raise With Band Both
3 12-15 S
Arms
Band Shrug 4 12-15
Band Rising Knee 2 20-25
Band Roundhouse Elbow 2 20-25
Standing Band Twisting Crunch 2 20-25

Day 4
Exercise Sets Reps Mu

Band Squat 3 12-15

Band Step-Up 3 12-15
Standing Band Leg Extension 3 12-15
Barbell Straight Legged Deadlift With Band 3 12-15
Band Leg Curl 3 12-15
Barbell Standing Calf Raise with Bands 3 20-25
Seated Calf Raise with Ball Against Wall 3 20-25

Week 3
Day 1
Exercise Sets Reps Mu
Standing Chest Press With Band One Arm 3 8-12
Band Standing Incline Press 3 8-12
One-Arm Band Incline Flye 3 8-12
Standing Chest Fly With Band One Arm 3 8-12
Band Triceps Pressdown 3 8-12
Band Overhead Triceps Extension 3 8-12
Band Triceps Kickback 3 8-12
Standing Band Crunch 3 15-20
Band Rising Knee 3 15-20
Band Roundhouse Elbow 3 15-20

Day 2
Exercise Sets Reps Mu

Bands Bent-Over Row 3 8-12

Kneeling Lat Pulldowns With Band Both Arms 3 8-12
Standing One-Arm Band Row 3 8-12
Straight-Arm Pulldown With Bands 3 8-12
Standing Bicep Curl With Band Alternating Arms 3 8-12
Behind The Back Band Curl 3 8-12
Band High Curl 3 8-12

Day 3
Exercise Sets Reps Mu

Standing Shoulder Press With Band Both Arms 3 8-12 S

Band Lateral Raise 3 8-12 S
Shoulder Press with Bands on Front Foot 3 8-12 S
Standing Bent Over Rear Delt Raise With Band Both Arms 3 8-12 S
Band Shrug 4 8-12
Band Rising Knee 3 15-20
Band Roundhouse Elbow 3 15-20
Standing Band Twisting Crunch 3 15-20

Day 4
Exercise Sets Reps Mu

Band Squat 3 8-12

Band Step-Up 3 8-12
Standing Band Leg Extension 3 8-12
 Dumbbell Straight Legged Deadlift With Band 3 8-12
Band Leg Curl 3 8-12
Barbell Standing Calf Raise with Bands 3 15-20
Seated Calf Raise with Ball Against Wall 3 15-20

Week 4
Day 1
Exercise Sets Reps Mu

Standing Chest Press With Band One Arm 3 6-8

Band Standing Incline Press 3 6-8
Standing Incline Chest Fly With Band One Arm 3 6-8
Standing Chest Fly With Band One Arm 3 6-8
Band Triceps Pressdown 3 6-8
Band Overhead Triceps Extension 3 6-8
Band Triceps Kickback 3 6-8
Standing Band Crunch 3 10-12
Band Rising Knee 3 10-12
Band Roundhouse Elbow 3 10-12
Day 2
Exercise Sets Reps Mu

Bands Bent-Over Row 3 6-8

Kneeling Lat Pulldowns With Band Both Arms 3 6-8
Standing One-Arm Band Row 3 6-8
Straight-Arm Pulldown With Bands 3 6-8
Standing Bicep Curl With Band Alternating Arms 3 6-8
Behind The Back Band Curl 3 6-8
Band High Curl 3 6-8

Day 3
Exercise Sets Reps Mu

Standing Shoulder Press With Band Both Arms 3 6-8 S

Band Lateral Raise 3 6-8 S
Shoulder Press with Bands on Front Foot 3 6-8 S
Standing Bent Over Rear Delt Raise With Band Both Arms 3 6-8 S
Band Shrug 4 6-8
Band Rising Knee 3 10-12
Band Roundhouse Elbow 3 10-12
Standing Band Twisting Crunch 3 10-12

Day 4
Exercise Sets Reps Mu

Band Squat 3 6-8

Band Step-Up 3 6-8
Barbell Straight Legged Deadlift With Band 3 6-8
Band Leg Curl 3 6-8
Barbell Standing Calf Raise with Bands 3 10-12
Seated Calf Raise with Ball Against Wall 3 10-12
WEEK 5
Week 1
Day 1
Exercise Sets Reps Mu

Band Reverse-Grip Chest Press 3 8-10

Superset with

Seated Row with Bands 3 8-10

Band Standing Incline Press 3 8-10
Superset with

Kneeling Lat Pulldowns With Band Both Arms 3 8-10

Standing Chest Fly With Band One Arm 3 12-15
Superset with

One-Arm Band Reverse Flye 3 12-15

Band Shoulder Press 3 10-12 S
Superset with

Bent Over Standing Lat Pulldowns With Band Both Arms 3 10-12
Band Front Raise 3 12-15 S
Superset with

Straight-Arm Pulldown With Bands 3 12-15

Day 2
Exercise Sets Reps Mu

Band Curl 3 8-10

Superset with

Kneeling Band Tricep Pressdown 3 8-10

Band Overhead Curl 3 10-12
Superset with

Band Overhead Triceps Extension 3 10-12

Band Side Curl 3 12-15
Superset with

Cross-Body Band Triceps Extension 3 12-15

Band Rising Knee 3 15-20
Superset with

Band Lunge 3 15-20

Band Leg Extension 3 15-20
Superset with
Band Leg Curl 3 15-20
Crunch 3 20-25
Superset with

Standing Back Extension 3 20-25

Standing Calf Raise 3 25-30
Superset with

Seated Toe Raise 3 25-30

Day 3
Exercise Sets Reps Mu

Seated Row with Bands 3 8-10

Superset with

Band Reverse-Grip Chest Press 3 8-10

Kneeling Lat Pulldowns With Band Both Arms 3 8-10
Superset with

Band Standing Incline Press 3 8-10

One-Arm Band Reverse Flye 3 8-10
Superset with

Standing Chest Fly With Band One Arm 3 12-15

Bent Over Standing Lat Pulldowns With Band Both Arms 3 10-12
Superset with

Band Shoulder Press 3 10-12 S

Straight-Arm Pulldown With Bands 3 12-15
Superset with

Band Front Raise 3 12-15 S

Day 4
Exercise Sets Reps Mu

Kneeling Band Tricep Pressdown 3 8-10

Superset with

Standing Band Curl 3 8-10

Band Overhead Triceps Extension 3 10-12
Superset with

Band Overhead Curl 3 10-12

Cross-Body Band Triceps Extension 3 12-15
Superset with

Band Side Curl 3 12-15

Band Lunge 3 15-20
Superset with

Band Rising Knee 3 15-20

Band Leg Curl 3 15-20
Superset with

Band Leg Extension 3 15-20

Standing Back Extension 3 20-25
Superset with

Crunch 3 20-25
Seated Toe Raise 3 25-30
Superset with

Standing Calf Raise 3 25-30

WEEK 6
Week 1
Day 1
Exercise Sets Reps Mu

Band Standing Incline Press 3 15

Push-Up 3 15
One-Arm Band Flye 3 15
Bands One-Arm Row 3 15
Kneeling Lat Pulldowns With Band Both Arms 3 15
Straight-Arm Pulldown With Bands 3 15

Day 2
Exercise Sets Reps Mu

Band Squat 3 15
Band Lunge 3 15
Band Leg Extension 3 15
Band Leg Curl 3 15
Barbell Standing Calf Raise with Bands 3 15
Band Roundhouse Elbow 3 15
Standing Band Crunch 3 15

Day 3
Exercise Sets Reps Mu

Band Shoulder Press 3 15 S

Band Lateral Raise 3 15 S
Band Front Raise 3 15 S
Standing Bent Over Rear Delt Raise With Band Both Arms 3 15 S
Band Upright Row 3 15 S
Band Shrug 3 15

Day 4
Exercise Sets Reps Mu

Standing Neutral-Grip Press with Bands 3 15

Band Triceps Pressdown 3 15
Band Overhead Triceps Extension 3 15
Band Overhead Triceps Extension 3 15
Behind The Back Band Curl 3 15
Band Concentration Curl 3 15
Standing Band Crunch 3 15
Band Rising Knee 3 15