Home Bands Routine
General
Beginner
Machine strength
Plan Details
The Home Bands Routine routine by DougReid is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Exercise Band routine for home use
Routine detail
Day 1
Arms & Shoulders
13 exercises
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Standing Reverse Curl
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Exercise Band Reverse Fly
3 Sets x 8 Reps
Band Shoulder Press
3 Sets x 8 Reps
Band Upright Row
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Cable Shrug
3 Sets x 8 Reps
Day 2
Back & Chest
8 exercises
Cable One-Arm Row
3 Sets x 8 Reps
Cable Standing Row
3 Sets x 8 Reps
Cable One-Arm Rotational Row
3 Sets x 8 Reps
Cable Upper Row
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Cable Straight Arm Crossover
3 Sets x 8 Reps
Day 3
Arms & Legs
10 exercises
Bodyweight Lunge
3 Sets x 8 Reps
Cable Standing Leg Curl
3 Sets x 8 Reps
Band Good Morning
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Hip Adduction
3 Sets x 8 Reps
Hip Abduction
3 Sets x 8 Reps
Bodyweight Rear Lunge
3 Sets x 8 Reps
Cable Deadlift
3 Sets x 8 Reps
Day 4
Core
6 exercises
Cable Pallof Press with Rotation
3 Sets x 8 Reps
Cable Pullover (Supine)
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Cable Reverse Wood Chop
3 Sets x 8 Reps
Cable Reverse Crunch
3 Sets x 8 Reps
Cable Rope Crunch
3 Sets x 8 Reps
