'0:00 - Intro You don’t need a fully equipped gym to build muscle and craft a great body. In fact, with a simple set of resistance bands you can build an impressive physique right in the comfort of your own home. Rob Riches here from Blue Star Nutraceuticals and today we’re going to be starting a new 3-part training series using only resistance bands to form a complete 3-day home workout body transformation program that you can follow for up to 8 weeks. The layout of this routine follows the common training split of Push, Pull, Lower body or PPL for short. Today we’ll be starting off with a Push day, focusing primarily on chest, triceps, and shoulders. So, get ready to see just how impressive your results can be with some resistance bands and a properly structured routine. This is Built With Bands™: Push Day Resistance Band Home Workout! Let’s get to it! 2:07 - Workout Info For this workout, you’ll perform 6 exercises in linear fashion. Meaning you will perform all sets for exercise #1 before moving on to exercise #2, and continue in this fashion until all 6 exercises are complete. You will perform 3 sets of 10-12 reps for each exercise. So you should start with a resistance you can manage for 10 reps, then over the weeks, increase the reps as you progress, once you can perform 12 reps for all 3 sets of the exercise, it’s time to step up the resistance. Repeat this process throughout the 8 weeks of this program to effectively achieve progressive overload and maximize your strength and muscle building results. You are allowed up to 90 seconds rest between sets to catch your breath and quickly rehydrate with AminoFast™ before continuing on to the next set. Your goal is to complete the entire workout in under 45 minutes. If it’s taking you longer than that, you need to pick up the pace. As always, the complete workout is listed for you in the description below. 3:09 - Exercise #1: Band Overhead Press 3:31 - Exercise #2: Band Lateral Raise 3:50 - Exercise #3: Band 1-Arm Chest Fly 4:31 - Exercise #4: Band Push-Up 5:17 - Exercise #5: Band Triceps Pressdown 5:47 - Exercise #6: Band Overhead Triceps Extension And that is a wrap! 6:22 - Conclusion & Wrap-up If you followed along through the whole thing and pushed hard through every set, pat yourself on the back. Congratulations on making it through the first workout of this 3-part resistance band training series. Be sure to tune in next week, for part 2 of the program where we’ll be running through a pull day workout, and building more impressive back and biceps than you thought possible with only bands. And for an extra boost, try stacking this workout with Status®.
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