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Resistance Band Training
General
Beginner
Machine strength
Plan Details
The Resistance Band Training routine by jacob.g.mccrae is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
All workouts show the machine you can use but I am using resistance bands instead. Also one day a week I do a full body workout at the gym.
Routine detail
Day 1
Chest & Back
Est. 85 min
17 exercises
Cable Cross-Over
6 Sets x 15,12,10,8,6,6 Reps
Cable Cross-Over
6 Sets x 15,12,10,8,6,6 Reps
Cable Cross-Over
6 Sets x 15,12,10,8,6,6 Reps
Cable Lower Chest Raise
6 Sets x 15,12,10,8,6,6 Reps
Cable Mid Chest Crossover
6 Sets x 15,12,10,8,6,6 Reps
Machine Inner Chest Press
6 Sets x 15,12,10,8,6,6 Reps
Machine Fly
6 Sets x 15,12,10,8,6,6 Reps
Cable Deadlift
6 Sets x 15,12,10,8,6,6 Reps
Cable One-Arm Lat Pulldown
6 Sets x 15,12,10,8,6,6 Reps
Cable One-Arm Seated Row
6 Sets x 15,12,10,8,6,6 Reps
Cable One-Arm Rotational Row
6 Sets x 15,12,10,8,6,6 Reps
Cable Standing Row
6 Sets x 15,12,10,8,6,6 Reps
Cable One-Arm Row
6 Sets x 15,12,10,8,6,6 Reps
Cable Shoulder Extension
6 Sets x 15,12,10,8,6,6 Reps
Cable Front Lat Pulldown (Close Grip)
6 Sets x 15,12,10,8,6,6 Reps
Machine Reverse Lat Pulldown (Close Grip)
6 Sets x 15,12,10,8,6,6 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 15,12,10,8,6,6 Reps
Day 2
Full Body Workout
Est. 50 min
13 exercises
Dumbbell Bench Press
4 Sets x 12,12,12,6 Reps
Dumbbell Incline Bench Press
4 Sets x 12,12,12,6 Reps
Dumbbell Bent-Over Row
4 Sets x 12,12,12,6 Reps
Dumbbell Deadlift
4 Sets x 12,12,12,6 Reps
Dumbbell One-Arm Row
4 Sets x 12,12,12,6 Reps
Dumbbell External Rotation
4 Sets x 12,12,12,6 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12,12,12,6 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 12,12,12,6 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12,12,12,6 Reps
Dumbbell Concentration Curl
4 Sets x 12,12,12,6 Reps
Dumbbell Seated One-Arm Wrist Curl
4 Sets x 12,12,12,6 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 12,12,12,6 Reps
Dumbbell Bicep Curl (Reverse Grip)
4 Sets x 12,12,12,6 Reps
Day 3
Arms
Est. 84 min
17 exercises
Cable Seated Bicep Curl
6 Sets x 15,12,10,8,6,6 Reps
Cable One-Arm High Curl
6 Sets x 15,12,10,8,6,6 Reps
Cable Rope Hammer Curl
6 Sets x 15,12,10,8,6,6 Reps
Cable Bicep Curl
6 Sets x 15,12,10,8,6,6 Reps
Cable One-Arm Bicep Curl
6 Sets x 15,12,10,8,6,6 Reps
Cable One-Arm Tricep Pushdown
6 Sets x 15,12,10,8,6,6 Reps
Cable One-Arm Tricep Kickback (Reverse Grip)
6 Sets x 15,12,10,8,6,6 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
6 Sets x 15,12,10,8,6,6 Reps
Cable Rope High Pulley Tricep Extension
6 Sets x 15,12,10,8,6,6 Reps
Cable Shoulder Extension
6 Sets x 15,12,10,8,6,6 Reps
Cable Tricep Kickback
6 Sets x 15,12,10,8,6,6 Reps
Band Shoulder Press
6 Sets x 15,12,10,8,6,6 Reps
Band Reverse Fly
6 Sets x 15,12,10,8,6,6 Reps
Band Upright Row
6 Sets x 15,12,10,8,6,6 Reps
Band Lateral Raise
6 Sets x 15,12,10,8,6,6 Reps
Cable One-Arm Reverse Curl
6 Sets x 15,12,10,8,6,6 Reps
Cable Wrist Curl
6 Sets x 15,12,10,8,6,6 Reps
Day 4
Yoga & Stretching
Est. 133 min
31 exercises
All Fours Quad Stretch
3 Sets x 8 Reps
Assisted Chest Stretch
3 Sets x 8 Reps
Wall Calf Stretch
3 Sets x 8 Reps
Cat Stretch
3 Sets x 8 Reps
Bench Leg and Hip Stretch
3 Sets x 8 Reps
Low Back Chair Stretch
3 Sets x 8 Reps
Upper Body Chair Stretch
3 Sets x 8 Reps
Chest and Shoulder Stretch
3 Sets x 8 Reps
Cross-Leg Side Stretch (Supine)
3 Sets x 8 Reps
Dynamic Back Stretch
3 Sets x 8 Reps
Dynamic Chest Stretch
3 Sets x 8 Reps
Back Bend
3 Sets x 8 Reps
Band Hamstring Stretch
3 Sets x 8 Reps
Band Quad Stretch
3 Sets x 8 Reps
Kneeling Forearm Stretch
3 Sets
Kneeling Lat Stretch
3 Sets
Standing Trunk Rotation
3 Sets x 8 Reps
Hamstring Stretch
3 Sets x 8 Reps
Overhead Stretch
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Band Seated Calf Stretch
3 Sets x 8 Reps
Seated Floor Hamstring Stretch
3 Sets x 8 Reps
Shoulder Stretch
3 Sets x 8 Reps
Bicep Stretch
3 Sets x 8 Reps
Lateral Stretch
3 Sets x 8 Reps
Straddle Stretch
3 Sets x 8 Reps
Bird Dog
3 Sets x 8 Reps
Tricep Side Stretch
3 Sets x 8 Reps
Upper Back Stretch
3 Sets x 8 Reps
Wide Leg Stretch
3 Sets
World's Greatest Stretch
3 Sets x 8 Reps
Day 5
Rotator Cuff
Est. 14 min
3 exercises
Middle External Rotation
6 Sets x 15,12,10,8,6,6 Reps
Upper External Rotation
6 Sets x 15,12,10,8,6,6 Reps
Lower External Rotation
6 Sets x 15,12,10,8,6,6 Reps
Day 6
Legs
Est. 20 min
4 exercises
Machine Leg Press
6 Sets x 15,12,10,8,6,6 Reps
Machine Leg Extension
6 Sets x 15,12,10,8,6,6 Reps
Machine Seated Leg Curl
6 Sets x 15,12,10,8,6,6 Reps
Calf Press On Leg Press
6 Sets x 15,12,10,8,6,6 Reps
