7/3 – Chest/Tris – Deload

Week 16 of quarantine workouts finished. Hard to believe its been four months.

KB Floor Squeeze Presses (lying on floor, holding kb like a ball and pressing):
53×10-10-10-10-10-10-10-10-10-10

Floor Presses (lying across band looped over wooden dowel, super set with CG Floor Presses):
doubled purple ×10
doubled purple ×10
doubled purple ×10
doubled purple ×10
doubled purple ×10

CG Floor Presses (lying across band looped over wooden dowel):
doubled purple ×10
doubled purple ×10
doubled purple ×10
doubled purple ×10
doubled purple ×10

Lying Band Flyes (lying across band):
doubled purple ×15-15-15-15-15

Standing Band Crossovers (bands anchored to ceiling):
reds ×15-15-15-15-15-15

Reverse Band Pushdowns:
red ×15
red ×15
red ×15
red ×15
red ×15

Wide-grip Pushdowns:
purple ×15
purple ×15
purple ×15
purple ×15
purple ×15

Forearm Curls (wooden dowel anchored to kb with band):
doubled reds ×25
doubled reds ×25
doubled reds ×25

Reverse Forearm Curls (wooden dowel anchored to kb with band):
red ×25
red ×25
red ×25

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 25 minutes

7/2 – Squat – Deload

Toe getting there…added some squatting back into the mix.

OH Band Squats (standing on band anchored to dowel):
purple ×10
purple ×10
purple ×10

Band Adduction (superset with abduction):
red ×10
red ×10
red ×10

Band Abduction:
red ×10
red ×10
red ×10

Band Kickbacks:
red ×10
red ×10
red ×10

Band Single-leg Leg Extensions:
purple ×10-10-10-10-10-10

KB Shrugs:
72+88×10
72+88×10
72+88×10
72+88×10
72+88×10
72+88×10

Lying Hamstring Curls:
purple ×10-10-10-10-10-10

Band Face Pulls (pulling down to chest level with handle, superset with pulldowns):
purples ×15
purples ×15
purples ×15

Band Pulldowns (overhand grip):
blue ×15
blue ×15
blue ×15

OH Band Curls:
red ×20-20-20-20-20-20

Hammer-grip Pullups (using basement ceiling joists):
×10
×10
×10

Hanging Scapular Retractions (using basement ceiling joists):
×10
×10
×10

Standing Band Ab Crunches:
purple ×25
purple ×25

Standing Band Side-Bends:
reds ×25
reds ×25
reds ×25
reds ×25

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 35 minutes

7/1 – Arms – Deload

All exercises super set, no rest between rounds.

Band Hammer Curls (standing on bands, hold last 5 reps at the top for  2 count):
reds ×20
reds ×20
reds ×20
reds ×20
reds ×30

Band  Curls (dowel anchored to band):
green ×10
green ×10
green ×10
green ×10
green ×20

Wide-grip Band Curls (dowel anchored to band):
purple ×20
purple ×20
purple ×20
purple ×20
purple ×30

Band Pushdown:
purple ×20
purple ×20
purple ×20
purple ×20
purple ×30

Reverse Pushdown:
red ×20
red ×20
red ×30
red ×30
red ×50

CG Floor Presses (lying across band looped over wooden dowel):
purple ×20
purple ×20
purple ×20
purple ×20
purple ×30 (reverse grip)

Duration: 18 minutes