Time for an update!

I followed this program for close to 7 weeks. Improved my pushups from 6×3 to 9×3 and went from doing not-so-great 10×3 Lat pull-downs to decent 12×3 ones, among other things.

Now the gyms have opened in my place so will move the workouts there. However, for the first time, I saw my body coming into a proper shape over the last 7 weeks. I just had one resistance band and yet the results are very visible.

Thanks for the workout! You removed the guess-work and kicked my ass into consistency.

Hey Abhajit,

Happy to help and glad you’re enjoying the plan.

All exercises with the same letter in front of them (example: A1, A2) should be performed together in a superset. So, you’ll do a set of A1, rest, a set of A2, rest, and then go back to A1. As you get in better shape you can reduce the rest between the exercises but be sure to keep plenty of rest between sets so you can challenge yourself.

Do 15 reps ea arm on the lateral raise.

Keep up the great work.

-BJ

Thanks for the routine, I am following it for a week now. I had a couple of doubts though and would be grateful if you could help.

1.) Some exercises are mentioned as A1, A2, B1, B2, etc. Are they meant to be done in a super set? As in, do A1 then A2 and then take a rest.

2.) For Push, lateral raises are 3×15. Usually you mention “ea” for each arm however here it is absent. So should we be doing 15 raises for each arm or split them between the arms?

Nevertheless, it’s a very solid routine and my core was absolutely blasting after the “Pull” day. I am planning to do 4 Weeks with 3 days/week and then will follow the same routine for 4 more weeks but 6 days/week.

Thanks again!

Appreciate the kind words.

BJ is the man behind these incredible resistance band workouts. Happy to hear they are going well for you. Thanks for being here Dennis!

So happy to hear this!

Thanks for reading! We are working hard to post new content every week. Stoked to have you here!