*Star
t with lighter resistance bands and increase resistance as your ability progresses.
Exer
cise
W
eek 1
W
eek 2
W
eek 3
W
eek 4
Sets
Reps
Sets
Reps
Sets
Reps
Sets
Reps
Repeat Band Complex Block
1
6
1
6
1
6
1
6
No Rest after Band Complex block,
mo
ve directly to the Super Set block.
SUPER
SET
Band
Pull Through
3
:20 sec
3
:30 sec
3
:40 sec
3
:50 sec
Bent Ov
er Lat Pull Do
wn
3
:20 sec
3
:30 sec
3
:40 sec
3
:50 sec
Rest :30-45 Seconds after each full Super Set,
repeat for remaining sets,
then repeat the Band Complex block.
Repeat Band Complex Block
1
6
1
6
1
6
1
6
No Rest after Band Complex block,
mo
ve directly to the Super Set block.
SUPER
SET
Single
Arm Front Loaded Split Squat
2
:20 sec
2
:30 sec
2
:40 sec
2
:50 sec
Band Front Raise
2
:20 sec
2
:30 sec
2
:40 sec
2
:50 sec
Rest :30-45 Seconds after each full Super Set,
repeat for remaining sets,
then mo
ve to last Super Set block.
SUPER
SET
Band Cur
l
2
:20 sec
2
:30 sec
2
:40 sec
2
:50 sec
Tricep Ov
erhead Extension
2
:20 sec
2
:30 sec
2
:40 sec
2
:50 sec
Rest :30-45 Seconds after each full Super Set,
repeat for remaining sets,
then you are completed with the Day 3 wor
kout.
*T
ake 1-2 Reco
ver
y days,
then proceed with Phase 1
—
Day 1 wor
kout
Phase 1—Da
y
3
(Continued)
Complete all ex
ercises and sets in one TRI/Super Set block,
then mo
ve to the next block of ex
ercises.
