Resistance Band Exercise Plan!

Resistance Band Exercise Plan!

Get a total body workout in record time with this resistance band exercise plan!

Resistance Bands:

I suggest this set of resistance bands

Full Body Workout Plan with Resistance Bands

Please do this workout 3-5 days a week:


Biceps Curls: 12 Reps x 5 sets


Overhead Triceps Extensions: 10 reps x 3 sets

Chair Dips: 10 reps x 3 sets


Shoulder Press: 10 reps x 3 sets

Lateral Raises: 15 reps x 3 sets


Back Row: 10 reps x 3 sets (note, you are going to pull the bands into your chest by focusing on the back muscles)

back row

Middle Back Exercise: 10 reps x 3 sets



Pushups: 10 reps x 5 sets (can do on knees, up against wall, or traditional)

Chest Curls: 10 reps x 3 sets

chest curls.jpeg


Squats: 10 reps x 5 sets


Wall sits: 30 seconds x 3 sets

Post Workout:

After this workout, your body needs to go into recovery mode. There is nothing better than the Post Workout Stack from 1st Phorm to help heal and grow lean muscle. Lean muscle burns fat at rest, so the more lean muscle you have, the more calories you burn!

Post Workout Stack with Free Priority Shipping!

Order the 1st Phorm Post Workout Stack with free priority shipping above!


Questions or comments? Let me know!


Thank you for reading,


Dustin Holston

Personal Trainer/NASM Certified Weight Loss Specialist

What are Calories?

Nutrition and Personal Training

Certified Personal Trainer, Nutritionist, MBA, and Firm Administrator of a Law Firm.

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