Equipment needed:
- you
- a positive attitude
- Resistance band( Using Spri xertube/braided xertube)
*heavier weight, less reps for bulking. Lighter weight, more reps for cutting.*
BICEP CURLS
- WORKS THE FRONT UPPER ARM MUSCLES
- FEET SLIGHTLY LESS THAN SHOULDER WIDTH APART
- ONE HANDLE IN EACH HAND, PALMS FACING UP.
- SHOULDERS RELAXED, ACTIVATE CORE, ELBOWS TUCKED CLOSE TO THE SIDE
- WEIGHT NEEDS TO BE SUITABLE ENOUGH TO LIFT, AND HEAVY ENOUGH TO CHALLENGE YOU.
- TAKE YOUR TIME, DO NOT COMPROMISE YOUR FORM.
- BEND AT THE ELBOW & EXHALE WHILE LIFTING UP, INHALE WHEN GOING BACK DOWN.
- REPEAT
FRONT RAISES
- WORKS THE FRONT OF THE SHOULDERS; KNOWN AS THE INTERIOR DELTOID.
- SECONDARILY: YOUR CORE, BICEPS AND WRISTS
- SLIGHT BEND AT THE KNEES
- EXHALE WHILE YOU LIFT UP, INHALE ON THE WAY DOWN.
- CONTROL YOURSELF ON THE WAY DOWN, USE RESISTANCE.
- REPEAT.
LATERAL RAISES
- works the shoulders, as well as the triceps.
- ONE HANDLE IN EACH HAND(PALMS FACING EACH OTHER), SLIGHT BEND AT THE ELBOW, WHILE ACTIVATING YOUR CORE RAISE YOUR ARMS UP SHOULDER HIGH.
- SLOWLY LOWER THEM TO THE STARTING POSITION; USING RESISTANCE.
- REPEAT.
UPRIGHT ROW
- BUILDS STRENGTH IS IN THE SHOULDER & UPPER BACK.
- ONE HANDLE IN EACH HAND, PALMS FACING SELF.
- PULL UPWARDS UNTIL PARALLEL WITH CHEST.
- EXHALE ON THE PULL; INHALE ON THE RELEASE.
- SLOWLY LOWER THEM TO THE STARTING POSITION; USING RESISTANCE.
- REPEAT.
OVERHEAD PRESS
- CHEST, SHOULDERS, ARMS, UPPER BACK.
- IN A REGULAR OR STAGGERED STANCE, GRIP THE HANDLES PALMS FACING OUT.
- AS IF DOING A BICEP CURL, LIFT THE HANDLE TOWARD YOU CHEST AND ROTATE YOUR PALMS AWAY FROM YOU AS YOU TAKE YOU STARTING POINT( ARMS JUST ABOVE THE SHOULDERS).
- PUSH UPWARDS(EXHALE).
- SLOWLY RETRACT YOUR ARMS BACK TO STARTING POINT(INHALE).
- REPEAT.
BAND ROWS
- ARMS & UPPER BACK
- SEATED, STANDING, OR SQUATTING WITH THE BAND WRAPPED AROUND A WEIGHTED OBJECT, GRIP HANDLES HORIZONTALLY.
- IN A BALANCED STANCE, ENGAGE CORE, AND PULL TOWARDS THE CHEST.
- AVOID USING MOMENTUM TO PERFORM REPS.
- SLOWLY RETRACT BACK TO STARTING POINT
- BAND SHOULD BE COMFORTABLE ENOUGH TO PULL, AND HEAVY ENOUGH TO CHALLENGE YOU.
tricep pushdown
- as the name indicates..
- cable pushdown & bar pushdowns follow same general rules
- grip handle from a ledge or bar above you, palms facing down.
- starting point, elbows bent @ 90 degrees, mid chest level.
- push straight down until arms are near full extension.
slowly retract back to starting position.
- repeat.
- band flys
- Great for isolating the chest(pectoral) muscles.
- with your band either tied to or wrapped around a sturdy structure, grip the handles with palms facing each other.
- arms slightly bent at the elbows, pull handles toward one another until they meet in the center of your chest.
- slowly retract back to starting position.