Intro #
I recently bought a few resistance band for when I’m too lazy to go to the gym. They’re great for the money, but they seem to function a little different than other’s I’ve seen online, mainly in the fact that they use the door hinges rather than the outline. While it doesn’t seem like it’d be much of an issue, they quickly become a pain in the ass when you’re following a guide that’s not organized. So I decided to compile a list of some exercises for some of the major muscle groups.
I’ll update this periodically when I find some interesting exercises.
Notes #
- Most of these can be done on different levels or without weights
- The positions of each exercises is what feels better and/or more common.
The principles for building mass are the same no matter which implement you use. Push close to failure (within 3 reps of momentary muscular failure) between 5 and 30 reps and do a reasonable amount of volume. If you follow these principles you’ll build mass
Exercises #
Chest #
Top #
- Kneeling One Arm Lat Pulldown
- Wood Choppers
Middle #
- Double Arm Chest Press
- Single Arm Chest Press
- Chest Press Fly
- Pallof Press
- Horizontal Band Shrug
- Chest Fly
- Band Rows
Bottom #
- Incline Press
Body (None) #
Back #
Top #
- Lateral Pull downs
- One Arm Lateral Pulls
- Overhead side bend
- Wood Choppers
Middle #
- Standing Rows
Bottom #
- Bent over rows
- Good Mornings
- Seated torso rotations
Body (None) #
Shoulders #
Top #
Middle #
Bottom #
Body (None) #
Arms #
Top #
- Band Push Downs
- Band High Reverse Curl
- Band Overhead Tricep Extension
- [Band High Reverse Curls](Band High Reverse Curl)
- Tricep Extensions
Middle #
Bottom #
Body (None) #
- Band Pull Aparts
- Band Overhead Press
- Band Shoulder Press
- Band Overhead Tricep Extension