B-14's 1st band schedule
Bulking
Advanced
Body
Plan Details
The B-14's 1st band schedule routine by B-14 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Any
Chest 7
Est. 71 min
10 exercises
Push-Up (Close Hand)
4 Sets x 15 Reps
Chest press band
4 Sets x 15 Reps
Bench incline fly bands
4 Sets x 15 Reps
Chest Stretch band
4 Sets x 15 Reps
Toe Touches
4 Sets x 15 Reps
bench one arm chest band
4 Sets x 15 Reps
Chest press door with band
4 Sets x 15 Reps
Chest front press with band
4 Sets x 15 Reps
seated chest pull band
4 Sets x 15 Reps
Scissor Kick
4 Sets x 15 Reps
Any
Back 7
Est. 71 min
10 exercises
T bar band row
4 Sets x 15 Reps
band one arm lateral back
4 Sets x 15 Reps
band one arm lateral back
4 Sets x 15 Reps
Decline back band
4 Sets x 15 Reps
Reverse Crunch
4 Sets x 15 Reps
neck band
4 Sets x 15 Reps
back alternate with band
4 Sets x 15 Reps
Seated close grip band
4 Sets x 15 Reps
Back sited pulldown bands
4 Sets x 15 Reps
V-Up
4 Sets x 15 Reps
Any
Legs 7
Est. 71 min
10 exercises
Bodyweight Squat
4 Sets x 15 Reps
Glutes kickback with bands
4 Sets x 15 Reps
Glutes kickback with bands
4 Sets x 15 Reps
Single-Leg Glute Bridge
4 Sets x 15 Reps
Frog Sit-Up
4 Sets x 15 Reps
One leg split with band
4 Sets x 15 Reps
Abductor squat with band
4 Sets x 15 Reps
leg press with band
4 Sets x 15 Reps
lying leg band extension
4 Sets x 15 Reps
Reverse Crunch
4 Sets x 15 Reps
Any
Biceps and triceps 7
Est. 71 min
10 exercises
biceps seated band
4 Sets x 15 Reps
Triceps band one arm pulldown
4 Sets x 15 Reps
Two hands overrhead with band
4 Sets x 15 Reps
Reverse biceps curl with band
4 Sets x 15 Reps
Alternating Heel Touch
4 Sets x 15 Reps
triceps pushdown with band
4 Sets x 15 Reps
one arm with band
4 Sets x 15 Reps
one arm triceps pushdown with band
4 Sets x 15 Reps
high biceps with band
4 Sets x 15 Reps
Crunch
4 Sets x 15 Reps
Any
Shoulders 7
Est. 71 min
10 exercises
band shoulders shroug
4 Sets x 15 Reps
shoulder alternate punch with band
4 Sets x 15 Reps
Archer shoulder band
4 Sets x 15 Reps
band back workout
4 Sets x 15 Reps
Side Jacknife
4 Sets x 15 Reps
pronde shoulders with band
4 Sets x 15 Reps
Shoulders bench band
4 Sets x 15 Reps
Beihind shoulder band
4 Sets x 15 Reps
shoulder opened with band
4 Sets x 15 Reps
Alternating Floor Leg Raise
4 Sets x 15 Reps
