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Bodybuilding program with elastic bands

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Who among us has never dreamed of a complete bodybuilding program, suitable for all levels, to strengthen and tone their bodies in an effective and practical way? That's what we offer you here! Approximately one-hour training plan for upper and lower body work, specifically designed using elastic bands for strength training only. These elastic bands, also called resistance bands, provide a versatile and economical alternative to traditional weights, while allowing all muscle groups to be targeted. Wherever you are, at home, while traveling or even in the office, this software is suitable for all locations! Before you get started, if you don't have any elastic bands yet or want to train with more resistance, I highly recommend reading our SmartWorkout review.

Training tips : Do not neglect preparation before carrying out your session. Before doing the first exercise, start with some joint warm-up, then do a specific warm-up: 2 or 3 light series of the first exercise, increasing the load, until you reach the effective load that you will maintain to perform your exercise. series. Take a maximum of 5 minutes of rest between each exercise. As the training weeks progress, remember to increase the load according to your RPE.

  • Click on the exercise title for a detailed explanation of performing the movement.
  • Click on the icon temporary To start a countdown of the remaining rest time before your next set.
  • To calculate your fees, use this correspondence table to help you. RPE / number of repetitions.

Training plan for a full body session

Thanks to the variable resistance of the elastic bands, this training plan has the advantage of being suitable for everyone. If you are a beginner, determined to get in shape, but prefer to train at home instead of a crowded gym, strength training bands will be your best allies. Likewise, if you're an experienced exerciser and are looking for a way to keep working out while on vacation, resistance bands are just what you need. Lightweight and compact, it fits easily into your bag and will allow you to train anywhere, in a hotel room or outdoors on a gorgeous beach.

Vertical Triceps Extension Resistance Band for Bodybuilding
Biceps curl grip with elastic band curl
Flexible shoulder press bar, deltoid shoulder press exercise
Horizontal shoulder extension with flexible bodybuilding
Horizontal row with flexible back exercise
Deadlift with flexed posterior chain exercise
Squats with an elastic band to exercise bodybuilding legs

RPE / Correspondence table number of iterations

RPE table
Estimated number of repetitions based on RPE (rate of perceived exertion), in French The level of effort you felt.
Table credit © Docteur-fitness.com

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Bodybuilding program with elastic bands

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