The Resistance
General Fitness, Bodybuilding, Functional Training, Strength & ConditioningDumbbell & Band exercises.
2 sets of Dumbbells (1set will work if needed) + 2 Different size Bands
The combination of bands with weight, allow for improved range of motion and force production.
Push, Pull, Legs
Progressive overload building to 100 reps on the final week
Constant Variation
Features6 sessions per week
Must use App app to view and log training
Program Training
A
Single Fly (DB/Band)
5 x 10
B
Push-up (band)
15, 12, 9, 6
C
Floor Press (DB+Band)
4 x 12
D
Single Half Kneeling Press Down (band)
5 x 10
E
French Press (band)
18, 15, 12, 9
F
Skull Crusher (DB/Band)
4 x 12
A
Single High Reverse Fly (band)
5 x 10
B
Bent Over Row (DB/Band)
15, 12, 9, 6
C
Lat Pull Over (DB/Band)
4 x 12
D
Single High Curl
5 x 10
E
Standing Curls (band)
18, 15, 12, 9
F
DB+Band Preacher Curl
4 x 12
A
Seated Hamstring Curl (band)
5 x 10
B
Band Zercher Goodmorning
15, 12, 9, 6
C
DB/Band RDL
4 x 12
D
Back Rack Step Up (band)
5 x 10
E
Band Zercher Sumo Squat
15, 12, 9, 6
F
Band Zercher Cyclist Squat
4 x 12
A
Low Fly (band)
5 x 10
B
Seated Press (DB+Band)
15, 12, 9, 6
C
Push-up (band)
4 x 12
D
Single French Press (Band)
5 x 10
E
Press Down (Band)
18, 15, 12, 9
F
Skull Crusher (DB/Band)
4 x 12
A
Single Low Rev Fly
5 x 10
B
Lat Pull Down (band)
15, 12, 9, 6
C
Lat Pull Over (DB/Band)
4 x 12
D
Single Curl Standing (Band)
5 x 10
E
Iso Curls (band)
18, 15, 12, 9
F
DB+Band Preacher Curl
4 x 12
A
DB+Band Prone Hamstring Curl
5 x 10
B
Pull Through (Band)
15, 12, 9, 6
C
Sumo RDL (DB+Band)
4 x 12
D
Band Dual Reverse Lunge
5 x 10
E
Goblet Squat (DB+Band)
15, 12, 9, 6
F
Band Zercher Cyclist Squat
4 x 12
