90 RESISTANCE BAND EXERCISES AND THE MUSCLES THEY TARGET

Please see the color code in the picture. Mark your resistance band depending on the weight you can put it on. If you put 40LB on a 10 LB weight, the band will be broken and we will not take the responsibility . 

 

 

 

IF YOU ARE LOOKING FOR RESISTANCE BAND EXERCISES, WORKOUTS, AND WEEKLY ROUTINES

Please watch this video: 

To buy Resistance Bands Now: Click Here

CHEST(0:25)
1)UPPER CHEST SINGLE ARM PRESS 2)CHEST PRESS 3)UPPER CHEST FLY 4)ALTERNATING PRESS 5)LYING SINGLE ARM FLY 6)LOWER CHEST SINGLE ARM PRESS 7)BAND RESISTED PUSH UP 8)UPPER CHEST ALTERNATING FLY 9)SINGLE ARM PRESS 10)LOWER CHEST ALTERNATING PRESS 11)CHEST FLY 12)CROSS BODY CHEST PRESS 13)NEUTRAL GRIP PRESS 14)LOWER CHEST PRESS 15)LOWER CHEST FLY 16)ALTERNATING FLY 17)LOWER CHEST ALTERNATING FLY 18)UPPER CHEST PRESS 19)UPPER CHEST ALTERNATING PRESS


ABS(5:48)
1)TWIST 2)SIDE BEND (STANDING ON BAND) 3)SIDE BEND (ATTACHED) 4)HEEL TAP 5)OVERHEAD SIDE BEND 6)BICYCLE CRUNCH 7)CRUNCH 8)REVERSE CRUNCH 9)LIFTING 10)CHOPPING 11)SCISSORS 12)KNEELING CRUNCH

TRICEPS(9:42)
1)PRESSDOWN 2)SINGLE ARM OVERHEAD EXTENSION (ATTACHED) 3)SINGLE ARM OVERHEAD EXTENSION (STANDING ON BAND) 4)KICKBACK (ATTACHED) 5)KICKBACK (STANDING ON BAND) 6)LYING EXTENSION 7)OVERHEAD EXTENSION (STANDING ON BAND) 8)REVERSE GRIP PRESSDOWN 9)OVERHEAD EXTENSION (ATTACHED) 10)FRONT 
PLANK PRESSDOWN 11)SIDE PLANK PRESSDOWN

BICEPS(12:38)
1)45 DEGREE CURL (ATTACHED) 2)DRAG CURL 3)CLOSE GRIP CURL 4)HORIZONTAL BICEP CURL 5)STANDARD CURL (STANDING ON BAND) 6)SINGLE ARM HERCULES CURL 7)HAMMER CURL 8)CHEST TAP CURL 9)CROSS CHEST CURL 10)CROSS BODY CURL 11)WIDE GRIP CURL 12)REVERSE GRIP CURL 13)BICEP 21'S 14)KNEELING PREACHER CURL 15)STANDARD CURL (ATTACHED) 16)FRONT PLANK CURL 17)SIDE PLANK CURL

LOWER BODY(18:08)
1)GLUTE BRIDGE 2)DEADLIFT 3)SQUAT 4)SINGLE LEG GLUTE BRIDGE 5)SINGLE LEG DEADLIFT 6)DROP LUNGE 7)LUNGE 8)ABDUCTION 9)CALF PRESS 10)SQUAT TO PRESS 11)SQUAT TWIST

SHOULDERS(21:57)
1)SHOULDER PRESS 2)CROSS BODY SHOULDER RAISE 3)FRONT AND LATERAL RAISE (STANDING ON BAND) 4)UPRIGHT ROW 5)REAR DELT LIFT 6)SHOULDER SHRUG 7)REAR DELT FLY (ATTACHED) 8)BENT OVER FLY 9)FRONT RAISE(ATTACHED) 10)LATERAL RAISE 11)EXTERNAL ROTATION 12)FRONT RAISE (STANDING ON BAND) 13)SIDE PLANK LATERAL RAISE

BACK(26:40) 1)NARROW GRIP HIGH ROW 2)BENT OVER LAT PULL 3)CLOSE GRIP ROW 4)CRANK THE MOWER 5)WIDE GRIP HIGH ROW 6)ALTERNATING BENT OVER LAT PULL 7)HAND PLANK LAT PULL

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