THANK YOU FOR YOUR PURCHASE OF YOUR BOWMAR BAND(S). WE ARE SO EXCITED TO PROVIDE THIS WORKOUT PROGRAM FOR YOU! BANDS ARE AN INCREDIBLE WAY TO WORK OUT AT HOME, WHILE TRAVELING, AND WHILE AT THE GYM TO CHALLENGE YOUR MUSCLES IN A NEW WAY.
IF YOU HAVEN'T PURCHASED YOUR BANDS YET
SHOP NOWALL WORKOUTS SHOULD TAKE YOU NO LONGER THAN 45 MINUTES - 1 HOUR. WE RECOMMEND 3 OF THESE WORKOUTS A WEEK. YOU CAN DO OTHER MUSCLE GROUPS DURING THE WEEK IF YOU CHOOSE TO, JUST DO NOT OVERTRAIN.
ALSO, FEEL FREE TO CREATE YOUR OWN WORKOUTS USING THE EXERCISES AVAILABLE FOR FREE ON OUR YOUTUBE CHANNEL: BOWMAR FITNESS (DIRECT LINKS BELOW). ALL VIDEOS ARE ORGANIZED BY MUSCLE GROUP IN EACH VIDEO. IF YOU ARE WORKING OUT AT HOME OR TRAVELING AND DO NOT HAVE ACCESS TO CERTAIN TYPES OF EQUIPMENT TO ATTACH YOUR BANDS TO- GET CREATIVE OR SUBSTITUTE AN EXERCISE FOR A DIFFERENT ONE!
THESE ARE NOT CONCRETE, SET IN STONE WORKOUTS, SO MAKE SURE YOU GIVE YOURSELF THE FLEXIBILITY YOU NEED BASED ON WHAT YOU HAVE AVAILABLE.
*PLEASE NOTE- SOME WORKOUTS DO INCORPORATE DUMBBELL WORK
THE ORDER OF THESE MUSCLE GROUPS IS IMPORTANT IN ORDER TO GIVE NOT ONLY YOUR MUSCLES A REST, BUT ALSO YOUR JOINTS.
CHOOSE YOUR TARGET WORKOUT AREA:
Shoulders Legs ChestArms Back Abs
SHOULDER WORKOUT
SHOULDERS- WORKOUT 1
20 Minute AMRAP (As Many Rounds As Possible)
10 Curl Presses (With Band)
10 Fairy Jumps
10 Lying Lateral Raises (Each Arm W/ Band)*
10 Lying Band Snatches*
*Use Same Band
Repeat Until You Hit 20 Minutes
Rest 2 Minutes
5 X 10 Smith Machine Band Shoulder Presses
*Take No More Than 30 Second Rests Between Each Set
Rest
Circuit:
10 Shoulder Bombs
10 Crawlouts
8 Shoulder Bombs
8 Crawlouts
6 Shoulder Bombs
6 Crawlouts
*No Rest Between Rounds, Designed To Be Continuous
SHOULDERS- WORKOUT 2
Superset:
8 Standing Dumbbell Overhead Press
8 Band Shoulder Press
3 Rounds
Rest As Needed After Completing Above Superset
Superset:
6 Alternating Band Front Raises Palms Up (Each Arm)
8 Band Lateral Raises (Each Arm)
6 Alternating Band Front Raises Palms Down (Each Arm)
10 Standing Band Snatches
3 Rounds
Rest As Needed After Completing Above Superset
2 X 10 Band Curl Press
*30 Second Rest Between Sets
Rest 1 Minute
3 X 10 Band Upright Rows
*30 Second Rest Between Sets
Rest 1 Minute
5 X 10 Band Rear Delt Pull Aparts
*30-45 Second Rest Between Sets If Needed
LEG WORKOUT
LEGS- WORKOUT 1
10 X 6-10 Banded Leg Press
*Moderate Rest Between Sets, No More Than 2 Minutes
5 X 10 Leg Extensions
Rest
5 X 10 Leg Curls
Rest
5 x 6-8 Bulgarian Band Split Squats (Each Leg)
Rest
5 X 10 Band Squats
LEGS- WORKOUT 2
3 X 5 Weighted Walking Lunges (Each Leg) W/ Barbell On Back
*Rest As Much As Needed Between Sets
Rest As Much As Needed
5 X 5 Single Leg Press W/ Band (Each Leg)
*Rest As Little As Possible Between Legs
Rest As Much As Needed
Superset
10 Standing Band Glute Kickbacks (Each Leg)
10 Band Squats
10 Band Deadlifts
3-4 Rounds
Rest As Much As Needed
4 X 7-10 Dumbbell Goblet Squats (Wide Stance)
Rest As Much As Needed
3 X 15 Band Squats
CHEST WORKOUT
CHEST- WORKOUT 1
8 Minute AMRAP (As Many Rounds As Possible)
10-15 Band Presses From The Top
8-10 Regular Pushups
10-15 Band Flys
8-10 Regular Pushups
Rest As Long As Needed
5 X 8 Flat Bench Dumbbell Presses
*Go Heavy, Long Rests In Between Sets
5 X 15 Flat Bench Press W/ Bar
*Take Short Rests (No More Than 30 Seconds), Lighter Weight
5 X 8 Alternating Band Flys From The Bottom (Each Arm)
CHEST- WORKOUT 2
Superset:
10 Cable Press From Top
10 Band Press From Top
4 Rounds
Rest As Much As Needed
Superset:
10 Cable Flys
10 Cable Flys W/ Band
4 Rounds
Rest As Much As Needed
6 X 5 Band Fly Combo (Each Arm)
*Rest As Much As Needed Between Sets
4 X 15-20 Lower Band Chest Press (On Smith Machine)
*Rest As Much As Needed Between Sets
4 X 10-15 Upper Band Chest Reverse Press (On Smith Machine)
ARM WORKOUT
ARMS- WORKOUT 1
Superset:
5 Band Hammer Curls (Each Arm)
8-10 Band Curls (Both Arms At The Same Time)
5 Rounds
Rest As Much As Needed After Above 5 Rounds
Superset:
10 Band Preacher Curls
8 Plate Curls
6-10 Dumbbell Concentration Curls (Each Arm)
3-4 Rounds
Rest As Much As Needed After Above Superset
Superset:
10-15 Cable Pushdowns W/ Rope
10 Single Arm Band Tricep Extensions (Each Arm)
4 Rounds
Rest As Much As Needed After Above Superset
3 X 8 Dumbbell Kickbacks
ARMS- WORKOUT 2
Superset:
8 Barbell Preacher Curls
8-10 Plate Curls
4 Rounds
Rest As Much As Needed
100 Total Band Tricep Pushdowns
*Finish As Fast As Possible
Rest As Much As Needed
4 X 10 Angled Band Curls (Each Arm)
Rest As Much As Needed
50-60 Band Smith Machine Tricep Pushdowns
*Finish As Fast As Possible
Rest As Much As Needed
3 X 12-15 Angled Barbell Curls
Rest As Much As Needed
50 Dips (Can Be Assisted)
BACK WORKOUT
BACK- WORKOUT 1
10 X 6-10 Smith Machine Band Pull Downs
*Rest As Long As Needed
5 X 6 Standing Band Single Arm Row (Each Arm)
Rest
5 X 12 Banded Pull Overs
Rest
5 X 5 Heavy Dumbbell Single Arm Row (Each Arm)
*Rest As Long As Needed
BACK- WORKOUT 2
50 Pull Ups (Can Be Assisted)
*Finish As Fast As Possible
Rest As Much As Needed
Superset:
10-12 Cable Lat Pull Downs
10-12 Bent Over Band Rows
5 Rounds
Rest As Much As Needed
5 X 10-12 Band Pull Overs
Rest As Much As Needed
3 X 10 Band Narrow Grip Lat Pull Downs
Rest As Much As Needed
3 x 15 Cable Rows
AB WORKOUT
ABS- WORKOUT 1
5 X 12 Decline Band Crunches
*Rest As Much As Needed Between Sets
5 X 15-20 Band Crunches
*Rest As Much As Needed Between Sets
5 X 10-15 Band Superfly Crunches
*Rest As Much As Needed Between Sets
5 X 15-20 Decline Crunches W/ No Band and No Weight
ABS- WORKOUT 2
Superset:
10 Decline Band Crunches
10 Non-weighted Decline Crunches
5 Rounds
*Rest 1-2 Minute Between Each Round
Superset:
10 Cable Crunches
10 Band Crunches
4 Rounds
*Rest 1-2 Minute Between Each Round
4 X 8-10 Dumbbell Pass Throughs
Rest As Much As Needed
4 X 10-15 Band Superfly Crunches