In this elastic bodybuilding program, we favor an essential training accessory. Not only does it take up little space and is easily stored, but it is also very versatile. Both used to complete a traditional strength training, or alone in main training, it allows real resistance work. Elastic weight training exercises improve physical performance as well as gain speed, strength, and muscle power.
During elastic exercises, all muscles work, those of the upper body (triceps, pectorals, shoulders, back) as well as the lower body (glutes, hamstrings, quadriceps).
Elastic tubes are an excellent way to perform functional movements at home, choosing from the resistance that best suits your level.
Unlike weight training where resistance is constant, resistance training with elastic provides progressive resistance that varies during movement. The tighter the elastic, the greater the tension. This type of accessory, therefore, allows a more limited tension on certain working angles, thus avoiding injuries.
In-home training, there is no question of letting go of what has been learned. With this resistance band exercise routine, you stay on top of your physique, even at home, even on vacation.
Full Body Workout With Resistance Bands
This elastic exercise program is designed over 3 days and combines 3 different routines to work each muscle over the week. It includes elastic arm fitness exercises as well as glute exercises with elastic to strengthen the glutes. Effective even if you are looking for an elastic bicep workout program to build your biceps.
Very easy to make, you just need to have it at home or get a training elastic. To change your body weight, there are several exercises with a resistance band. Our sports coach has selected a few to carry out this elastic training program.
Rest every other day.
Day 1: Back / Biceps / Abs
Back Resistance Band Workout
Band Squat Row
=> 4 sets of 15 reps
Very good elastic back exercise for warming up that combines the legs with the upper body. The back is flat and sheathed during the entire movement.
Band Close Grip Pull Down
=> 4 sets of 15 reps
Vertical pull-ups primarily involve the latissimus dorsi and the biceps. Moving full range ensures the effectiveness of this elastic back exercise.
Band One Arm Twisting Seated Row
=> 3 x 2 sets of 12 reps
Complementing the vertical pull-ups, the horizontal one-arm pull-ups are used to target the latissimus. A slight rotation also makes it possible to apply the obliques.
Band Good Morning
=> 4 sets of 15 reps
The lumbar zone must be strengthened because it is this which, together with the abdominals, guarantees good stability of the bust. Keep your back flat and your knees slightly bent.
Band Kneeling One Arm Pull Down
After the vertical and horizontal pull-ups, this exercise effectively complements the work of the dorsals. The right amplitude makes it possible to apply all the muscles of the back.
=> 3 x 2 sets of 12 reps
Biceps Resistance Band Workout
Band Alternating Biceps Curl
After a good pre-fatigue of the biceps following the work of the dorsals, the standing curls are effective. With this elastic bicep exercise, the elbow is fixed and the external rotation of the wrist guarantees full contraction.
=> 4 sets of 15 reps
Band Concentration Curl
Among the exercises with elastic arms, the one-arm isolation exercise allows you to concentrate on the work. The foot sets the length of the elastic, which determines the intensity of the effort. The elbow placed on the knee allows the arm to be fixed.
=> 3 x 2 sets of 12 reps
Band One Arm Overhead Biceps Curl
Working in isolation while standing with the elbow at shoulder height increases the contraction of the biceps and therefore the intensity of the exercise.
=> 3 x 2 sets of 12 reps
Abs Resistance Band Workout
Band Jack Knife Sit Up
On a low fixing point, place the elastic at ankle level and perform crunches by raising the knees. Keeping the chin towards the chest ensures the correct placement of the back for this elastic abs exercise.
=> 4 sets of 15 reps
Band Kneeling Twisting Crunch
On a high fixing point, grasp the handles at shoulder level. Then, tilt the bust by performing a rotation. Alternate left and right. This abdominal exercise with elastic works very well for the obliques.
=> 3 x 2 sets of 12 reps
Front Plank
The sheathing is essential to the good maintenance of the deep muscles. The whole body is on the same line, resting on the forearms and toes.
=> 4 times 60 to 90 seconds
Day 2: Quadriceps / Hamstring/ Calves
Quadriceps Resistance Band Workout
Band Squat
Exercise with elastic leg, specific for the quadriceps and the glutes. This elastic thigh squat exercise is the basis for strengthening the thighs. Head high, back flat, thighs descend into a horizontal position before rising.
=> 5 sets of 20 reps
Band Single Leg Split Squat
The lunges in back support contribute to the strengthening of the quadriceps with an accentuated work on the glutes. The bust remains vertical and the abdominal lumbar area is sheathed during this exercise with elastic buttocks.
=> 3 x 2 sets of 12 reps
Band Step Up
Like all exercises dedicated to working the thighs, step-ups also work on the cardiorespiratory system in addition to being effective as an elastic gluteal exercise. Keeping the torso straight throughout the movement guarantees good solicitation of the muscles of the thighs and buttocks.
=> 3 x 2 sets of 12 reps
Hamstring Resistance Band Workout
Band Straight Back Stiff Leg Deadlift
For this glute elastic exercise to target the posterior part of the thigh (hamstring), it is essential to move the pelvis back with slight flexion of the knees. The back remains flat and sheathed during this elastic hamstring exercise.
=> 5 sets of 15 reps
Calves Resistance Band Workout
Band Two Legs Calf Raise
To complete the leg work, do not neglect the calves. Constantly called upon during all standing activities, strengthening the calves is useful. Standing with the rubber band placed under your tiptoes, step up in tension on the rubber band without bending your knees or arms.
=> 5 sets of 15 reps
Band Single Leg Calf Raise
Insulating work on one foot increases the intensity of the work by distributing the weight over a single calf. Using a walk allows for greater amplitude for increased calf activity.
=> 3 x 2 sets of 12 reps
Day 3: Chest / Shoulders / Triceps
Pectorals Resistance Band Workout
Band Close Grip Push Up
Push-ups are a staple when it comes to strengthening the pecs. Performing this bungee chest exercise increases the intensity. Place on your upper back and using your hands, adjust the length for good resistance.
=> 5 sets of 15 reps
Band Alternate Incline Chest Press With a Twist
On a fixed point halfway up, tie a knot at the fixing point. Then alternate the extension of the arm without moving the torso. This elastic pectoral strength training exercise can also be performed with both arms simultaneously.
=> 3 sets of 20 reps
Band One Arm Twisting Chest Press
For this elastic pectoral exercise, on a low fixed point, and in a seated position, grasp the elastic with one hand and perform a unilateral press. The good sheathing guarantees the stability of the bust and the good work of the pectorals.
=> 3 x 2 sets of 12 reps
Shoulders/ Trapezius Resistance Band Workout
The Band Behind Neck Shoulder Press
The elastic under the feet allows for the vertical press for an exercise that targets the shoulders. The anterior part of the shoulder is the most stressed. The sheathing is essential for perfect execution.
=> 3 sets of 15 reps
Band Front Raise
Front elevations target the mid-shoulder more. This complex joint requires different specific exercises for harmonious shoulders.
=> 3 sets of 15 reps
Band Front Lateral Raise
On a low fixed point, the side elevations to one arm promote a good concentration of movement. It is essential that the arm is pointing upwards and not backward. Once the hand is slightly past the shoulder, come back down, slowing the movement.
=> 3 x 2 sets of 12 reps
Band Reverse Fly
The posterior part of the shoulder must also have its specific routine. On a fixed point at shoulder height. Grasp the handles and perform back pull-ups keeping your arms straight. The lower back is flat and sheathed.
=> 3 sets of 15 reps
Band Shrug
Although part of the back muscles, the trapezius muscles can be trained with the shoulders. Being highly solicited during the presses and elevations, this exercise allows you to accomplish the work of the trapezius. The elastic is placed under the feet and then shrugs the shoulders, keeping the arms straight.
=> 3 sets of 15 reps
Band Upright Row
Finalize the work of the shoulders with rowings. The elastic is placed under the feet in medium tension. Then raise your elbows following the bust line until the elbows reach the highest point. Then go back down slowly.
=> 3 sets of 15 reps
Triceps Resistance Band Workout
Band Push Down
For this elastic triceps exercise, you will have to fix yourself on a high point, grab the handles and place your hands at shoulder level. Then descend in full extension. Go up slowly without breaking the elastic tension. A slight inclination of the bust allows for better stability.
=> 5 sets of 15 reps
Band Side Triceps Extension
The isolation exercise with one arm is very effective. The elastic is attached to a high point, the opposite hand grips the handle and with the elbow at shoulder level perform an arm extension. The elbow remains fixed throughout the movement for this elastic arm exercise.
=> 3 x 2 sets of 12 reps
IMPORTANT:
For all exercises, it is first necessary to choose a stable and suitable fixed point. Performing the movement with moderate tension will check the device. Then, once the correct settings are in place, adjust the tension of the elastic to ensure the effectiveness of the exercise. As with dumbbells, bars, or any other device, the goal is to achieve failure at the end of the set.
As the tension increases with the range of motion, the tension of the elastic band must be properly adjusted.
Related article: Full-Body Workout Routines for Building Muscle
0 Comments