Workout Plan 2024-10
| Day | 5/3/1 Exercise | Band Combination / Equipment |
|---|---|---|
| Day 1 | Band Bench Press | 13lb-52lb + 5lb-20lb (65 lbs), 19lb-76lb (75 lbs), 19lb-76lb + 5lb-20lb (85 lbs) |
| Day 2 | Band Rows | 13lb-52lb + 5lb-20lb (65 lbs), 19lb-76lb (75 lbs), 19lb-76lb + 5lb-20lb (85 lbs) |
| Day 3 | Band Squats | 13lb-52lb + 5lb-20lb (65 lbs), 19lb-76lb (75 lbs), 19lb-76lb + 5lb-20lb (85 lbs) |
| Day 4 | Band Deadlifts | 13lb-52lb + 5lb-20lb (65 lbs), 19lb-76lb (75 lbs), 19lb-76lb + 5lb-20lb (85 lbs) |
| Standard Exercises | Reps | Equipment |
|---|---|---|
| Pull-ups | 5 reps | Pull-up bar |
| Band Resisted Push-ups | 20 reps | 13lb-52lb + 5lb-20lb (65-72 lbs resistance) |
| Band Rows | 20 reps | 19lb-76lb + 8lb-32lb (84-108 lbs resistance) |
| Air Squats | 30 reps | Bodyweight or resistance band |
| Single Leg RDL | 15 reps per leg | 19lb-76lb band |
| Reverse Lunges | 15 reps per leg | Bodyweight or resistance band |
| V-ups | 15 reps | Bodyweight |
| One foot balance | 30 seconds per leg | Bodyweight |
| Wall Angels | 15 reps | Bodyweight |