Your Body Type, Your Workout Before starting. This will give you an idea of your rep range.
Write how many reps you did in each exercise for the time stated. Keeping track will help you see how much you have improved.
TOOLS: dumbbell, mat, ball, band
Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Repeat this whole workout routine 3 times making it 3 sets of each exercise.
Stand with your feet hip-with apart. Grasp the center of a resistance band with both hands, about a foot apart, and extend your arms overhead. Bend your left arm, drawing your elbow down to the side; stop when you feel a stretch in the left side of your back Slowly extend your arm back overhead and repeat. When your set is through, repeat with your right arm.
Close Grip Pulldown to Front
Lying Band Curl
Grab a band by each handle. Lie flat on your back with your legs straight and band looped around feet. With your arms extended and your elbows close to your body slightly bend your arms. This will be your starting position. While keeping your upper arms stationary and the elbows close to your body, curl the bar up slowly toward your chest as you breathe out and you squeeze the biceps.
After a second squeeze at the top of the movement, slowly return to the starting position.
One Arm Cross Body Curl
Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in. While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you exhale. Touch the top of the dumbbell to your shoulder and hold the contraction for a second. Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm. Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm.
Band Upright Row
Stand with left foot forward and place a band under left foot. Place handle in each hand and leading with your elbows, pull the band upward until the handles reach your shoulders. Extend your arms back to the starting position to complete one rep. Repeat
With your palms facing out use the biceps to curl the weight up until your biceps are fully contracted and the dumbbell is at shoulder height. Squeeze the biceps hard for a second at the contracted position. As you breathe in, slowly lower the dumbbell until your upper arms are extended and the biceps is fully stretched.
Barbell Shrug Behind the Back
Tip: Refrain from trying to lift the barbell by using your biceps. The arms should remain stretched out at all times. Slowly return to the starting position as you breathe in.
Inverted Row with feet on ball
Grab the bar with an overhand, shoulder-width grip. Hang with your arms completely straight and your hands positioned directly above your shoulders.Instead of placing your heels on the floor, position them on a Swiss ball. Because the ball is an unstable surface, your core has to work hard to keep your body rigid and balanced.
Seated Band Row
Sit on the ground with your feet out in front of you and arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in. Repeat
Caution: Avoid swinging your torso back and forth as you can cause lower back injury by doing so.
Seated Incline Dumbbell Curl
Set the bench at 30-45° Incline dumb-bell curl. Keep your back and head resting on the bench.
Lift your abdominal muscles away from the mat. Keep your abdominal muscles pulled in. Extend energy through your spine and out the top of your head to lift your upper body slightly off the mat.