Home Bands Routine

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4 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Exercise Band routine for home use

Arms & Shoulders 13 exercises, 0 min

Cable One-Arm Bicep Curl	3x8 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s
Cable Rope Hammer Curl	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Cable Standing Reverse Curl	3x8 reps	rest: 60s
Cable One-Arm Lateral Raise	3x8 reps	rest: 60s
Exercise Band Reverse Fly	3x8 reps	rest: 60s
Band Shoulder Press	3x8 reps	rest: 60s
Band Upright Row	3x8 reps	rest: 60s
Cable Front Raise	3x8 reps	rest: 60s
Cable Shrug	3x8 reps	rest: 60s

Back & Chest 8 exercises, 0 min

Cable One-Arm Row	3x8 reps	rest: 60s
Cable Standing Row	3x8 reps	rest: 60s
Cable One-Arm Rotational Row	3x8 reps	rest: 60s
Cable Upper Row	3x8 reps	rest: 60s
Cable One-Arm Lat Pulldown	3x8 reps	rest: 60s
Cable Rope Lat Pulldown	3x8 reps	rest: 60s
Push-Up	3x8 reps	rest: 60s
Cable Straight Arm Crossover	3x8 reps	rest: 60s

Arms & Legs 10 exercises, 0 min

Core 6 exercises, 0 min

Cable Pallof Press with Rotation	3x8 reps	rest: 60s
Cable Pullover (Supine)	3x8 reps	rest: 60s
Cable Wood Chop	3x8 reps	rest: 60s
Cable Reverse Wood Chop	3x8 reps	rest: 60s
Cable Reverse Crunch	3x8 reps	rest: 60s
Cable Rope Crunch	3x8 reps	rest: 60s