SPEED SET TRAINING WITH BANDS
1 WEEK4 DAYs26 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Standing Incline Press V·56 | 3 | 15 |
| Push-Up V·10 | 3 | 15 |
| Band One-Arm Flye V·34 | 3 | 15 |
| Band One-Arm Row V·93 | 3 | 15 |
| Band Kneeling Lat Pulldown V·09 | 3 | 15 |
| Band Straight-Arm Pulldown V·01 | 3 | 15 |
| STAGE CLEAR! TOTAL VOLUME | 18 | 270 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Squat V·15 | 3 | 15 |
| Band Lunge V·01 | 3 | 15 |
| Band Leg Extension V·01 | 3 | 15 |
| Band Standing Leg Curl V·07 | 3 | 15 |
| Band Standing Calf Raise V·01 | 3 | 15 |
| Band Roundhouse Elbow V·01 | 3 | 15 |
| Band Standing Crunch V·11 | 3 | 15 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 315 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Shoulder Press V·25 | 3 | 15 |
| Band Lateral Raise V·32 | 3 | 15 |
| Band Front Raise V·37 | 3 | 15 |
| Band Bent-Over Rear Delt Raise V·62 | 3 | 15 |
| Band Upright Row V·03 | 3 | 15 |
| Band Shrug V·02 | 3 | 15 |
| STAGE CLEAR! TOTAL VOLUME | 18 | 270 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Standing Neutral-Grip Press V·66 | 3 | 15 |
| Band Triceps Pressdown V·07 | 3 | 15 |
| Band Overhead Triceps Extension V·11 | 3 | 15 |
| Band Behind-Back Curl V·07 | 3 | 15 |
| Band Concentration Curl V·04 | 3 | 15 |
| Band Standing Crunch V·11 | 3 | 15 |
| Band Rising Knee V·01 | 3 | 15 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 315 REPS |