Skip to main content
Vanqu
Vanqu g Muhammed KHAWATMI
8 Post(s)
8 Post(s) Gender: Male Goal: Lose Fat Date Joined: September 9, 2016
Posted

Hello everyone..

i've posted a similar post like this in the past about my routine which i've seen some good resultes with it (lost some belly fat and overall weight ,i'm finally able to do push ups,built some muscle,and recovered from shoulder injury)..

now i weigh 95 kgs (i was stuck at 110 kgs)

but it's time to change it..i made simple changes,i've added more pulling exercises (you know, to improve posture)  

i have access to a pair of dumbbells and a resistance band only..

here is the workout ( full body workout, i do it 3 times a week)

3 Sets of:                                                              

1—goblet squats : 15 reps                            

2--bicep curls : 12 reps                                         

3--bent over dumbbell rows :10-12 reps

4—band face-pulls: 15-20 reps

5—push-ups: 8-10 reps                                                            

6--floor Triceps extension (one armed skull crushers): 10 reps                                    

7—Romanian dumbbell deadlifts: 12 reps

8--external rotation: 15 reps

9—band pull aparts: 20 reps

10—hammer curls:10-12 reps

11--set ups : 15 reps

12—floor leg lifts: 10-12 reps

(and i do carried walks and a plank routine for a finisher)

 

i used to do cardio (HIIT) on an elliptical trainer on my rest day,but the trainer has been broken..

so on my rest days i do a mini workout that is:

3 sets of:

1-bodyweight squats

2-Glute bridges

3-planks and side planks 

4-band face pulls

5-overhead presses

6-band pull down (for lower traps)

 

i do 100+ band pull aparts daily

and i started to walk more (3-4 houres a week).

 

now my bigest concern is if i'm overtraining my biceps because of the too much pulling 

that i do everyday..but i feel fine,nothing sore and no pains..

 

what do you think ?

 

VitaBjornen
VitaBjornen g Cody Smiley
5 Post(s)
5 Post(s) Gender: Male Goal: Lose Fat Date Joined: June 6, 2017
Posted
On The Road Band Workout            
Cardio Acceleration Between Sets            
Group 1            
Exercise Reps Set 1 Set 2 Set 3 Set 4 Set 5
Band Reverse Grip Chest Press 5-15          
Band Low Row 5-15          
Band Shoulder Press 5-15          
Behind Back Band Curl 5-15          
Band Triceps Kickback 5-15          
Band Lateral Raise 5-15          
Band Curl 5-15          
Band Overhead Triceps Ext. 5-15          
Band Squat 60-120          
Band Deadlift 60-120          
             
Group 2            
Exercise Reps Set 1 Set 2 Set 3 Set 4 Set 5
Band Chest Press 5-15          
Band Lat Pull Down 5-15          
Band Y Raise 5-15          
Band Rear Delt Flye 5-15          
Band Straight Arm Pull Down 5-15          
Band Internal/External Rotation 5-15          
Band Front Raise 5-15          
Band Overhead Triceps Press Down 5-15          
Band Leg Ext. 60-120          
Band Hamstring Curl 60-120          
             
Group 3            
Exercise Reps Set 1 Set 2 Set 3 Set 4 Set 5
Band Woodchopper 30-60          
Band Landmines 30-60          
Band High Anchor Crunches 40-50          
Band Reverse Crunches 40-50          
Band Leg Raises 30-50          
Band Roundhouse 50-60          
VitaBjornen
VitaBjornen g Cody Smiley
5 Post(s)
5 Post(s) Gender: Male Goal: Lose Fat Date Joined: June 6, 2017
Posted

The beautiful thing about bands is the variable resistance. Let's say you're stepping on the band (or however you have it anchored) to do biceps curls. You're doing your curls and then you reach muscle failure, you can release some of the tension on the band and do a drop set to failure and repeat that as necessary or if needed to help really fatigue those muscles. That's what I would do with bands, even with the dumbbells, try to incorporate the bands with free weights and you'll have the best of both worlds.

muscular strength
 You must be a Member to view or reply this tread. Please Log In or become a Member .