Resistance Exercise Training Program 1

This is a traditional gym workout program that you can perform with resistance bands. If you want to burn calories and fat at the same time you will want to perform some cardio or aerobic work on the "off" days.

Your results will mainly vary on the amount of resistance you use and the number of repetitions that you perform per set. Here are the correlation's between the number of repetitions and your results:

Low resistance/high repetitions (15-18) = increase in muscle tone and definition

Medium resistance/medium repetitions (10-15) = increase in muscle definition with slight increase in muscle size and strength

High resistance/low repetitions (6-10) = Increase in muscle strength and size

Here is the split with what muscle groups to work on what days:

Week 1

Example exercises for each muscle group:

Chest - Resisted push-up/One arm chest fly

Legs - Squats/Lunges/Laying hamstrings curl/standing calf raise

Back - Overhead Back pull/Seated back row

Shoulders - Front shoulder raise/Lateral shoulder raise/Rear shoulder pull/Shrugs

Triceps - Kneeling triceps extension/Triceps kickback

Biceps - Standing biceps curl/Preacher curl

Stomach - Resisted crunches