Power Supps Home Workout Routine Week 2

Here is an overview of what the week will look like!

Protips:

  1. Instead of worrying about the weight – concentrate on time under tensions and technique.
  2. Changing the hand/feet position will make a big different in isolating the muscle groups, play around with different angles to see what works best for you.
  3. Aim for 3 – 5 sets of each exercise, 15 – 20 reps per set and slow everything down as much as possible to contract the muscles the best way possible.

DAY 1 – Chest

Crossover Chest Fly With Tube Bands

If you really need a Two Arm Chest Fly in your exercise mix, then Crossover Chest Fly With Resistance Tube Bands is the exercise for you. Since you are working against a single Anchor/Resistance Point, your resistance on the Chest Muscles can be limited. That’s why we added the crossover. Bringing your arms further across your body makes all of the difference!

Superset these with push ups for an extra burn!!!

Chest Fly (Low) With Tube Bands

You will love this Chest Fly With Fitness Exercise Bands From a Low Anchor. The angle for the exercise works so well to target the upper Chest Muscle fibers. Want to make this exercise even more intense? Squeeze your pecs hard at the end every rep.

Military Push Up

The Military Push up is a great alternative to the Standard Push Up if you want some additional work on the Anterior Deltoid (Front Shoulder) and the Triceps. The Chest muscles will still be engaged, however there will be considerably less lengthening and shortening of the muscle during the reps.

Double Point Chest Press With Tube Bands

Take your Chest Press to a whole new level with the Double Point Chest Press. We invented this exercise to insure that the Chest Muscles are Opposed and do most of the work regardless of your form. Many times people will do Chest Press with a tight grip, which incorporates the arms. By adding the attachment of the bands above the elbow the arms can not be incorporated.

Air Push Ups

The Air push up is a great variation if you want to take the difficulty level up a notch. This exercise adds some more difficulty to the Standard Push Up. Since you are making explosive bursts into the air with these you then increase the level of effort tremendously.

For detailed demonstrations and to see how each exercise is done watch the Power Supps Facebook and Instagram. You can also send us an email at info@powersupps.com.au or message us on the social media platforms as well.

DAY 2 – Back

Seated Back Row – LOW

Work both sides of your back to the max by doing The Seated Back Row With Tube Bands. This exercise works the Latissimus Muscles (the ones that give you width in your back). The seated position works really well as it gives you a lower center of gravity so that you can use more resistance without being pulled forward.

One Arm Bent Over Row

Ditch the Dumbbells for One Arm Bent Over One Arm Back Row, and do One Arm Bent Over Back Row With Tube Bands. Since Bands do not produce momentum, this exercise will force you to control the resistance and get the full benefit. Follow the tips below to feel this exercise in your Lats like never before!

Squatting Back Row – HIGH

Work both sides of your back to the max by doing The Squatting Back Row With Tube Bands. This exercise works the Latissimus Muscles (the ones that give you width in your back). The seated position works really well as it gives you a lower centre of gravity so that you can use more resistance without being pulled forward. With this variation we want to pull from a higher angle so secure your bands from up high to hit a different angle of your back.

Seated Back Row (High)

If you want a true alternative to the large weighted, seated back row machines at the gym, then do the Seated Back Row From a High Anchor With Tube Bands. This exercise works really well for greater amounts of resistance because you offset the resistance with your body weight.

Kneeling Straight Arm Lat Extension

Kneeling Straight Arm Lat Extension With Tube Bands is a great alternative exercise for working the Latissimus Dorsi muscles, which are the Back Muscles which give your body that wide Trophy shape. Everyone is always doing rows and pull downs to work their back muscles. Throw this one in occasionally to hit your back muscles in a whole new way.

DAY 3 – Shoulders

Standing Lateral Shoulder Raise

Can you get a better Side Shoulder Exercise than Standing Lateral Shoulder Raise with Tube Bands? We don’t think so! This exercise isolates and works the Lateral Deltoids (Side Shoulder) without the momentum normally associated with free weights. You will work the muscle incredibly hard without the wear and tear on the joints.

Reverse Fly

Reverse Fly With Tube Resistance Bands targets and works the Posterior Deltoids (Rear Shoulder Muscles). This exercise actually mimics the exact function of the Rear Shoulder and places it against Linear Progressive Resistance. So, you will get the right amount of resistance at the exact right time during your reps.

Seated High Row with Tube Bands

The Seated High Row With Tube Resistance Bands is an amazing exercise for Isolating and working the Posterior Deltoids (Rear Shoulder Muscles). Many people find this exercise more effective than Standing High Rows because your body is stabilized in a seated position, which prevents use of other muscles to help in the exercise.

Anchor Overhead Shoulder Press With Tube Bands

If the regular Resistance Bands Shoulder Press is not your favourite, then you MUST try the Anchor Overhead Shoulder Press With Resistance Tube Bands. In this variation you anchor the bands to the bottom of the door, which will give them some extra length for stretching. It places your body in a proper upright position, which feels fantastic.

Upright Rows (Close Grip)

Upright Row High Row from a Low Anchor Point with Resistance Tube Bands is a great variation of the Row if you would like to use greater amount of resistance. Unlike the Mid-Point Row, the lower anchor point forces you to bend your body, thus creating a lower center of gravity. The lower center of gravity and the down force from the low attachment point anchors your body.

DAY 4 – Biceps

Standing Biceps Curl (Anchor)

Try the Standing Biceps Curl Anchored from a low position to add some variety to your arms routine. Band exercises can feel different when you change from standing on the bands to externally anchored. This one is no different. You will love how this one feels.

Lying Biceps Curl (Arms Up)

Lying Biceps Curl From A Top Anchor Point will create a burn in your Biceps like nothing else! Not only are you able to isolate your Biceps because your Body is stabilized, but the beginning of your reps will have a greater challenge as the bands start out elongated, which produces more resistance.

Hammer Curls With Resistance Bands

Hammer Curls With Resistance Bands are super effective for building size and strength in your Biceps and Brachioradialis (Forearms). The Neutral grip can also feel better, as it is easier on your wrists. The pros always mix this exercise in with their arm work for a reason. You should too!

Seated High Row with Tube Bands

The Seated High Row With Tube Resistance Bands is an amazing exercise for Isolating and working the Posterior Deltoids (Rear Shoulder Muscles). Many people find this exercise more effective than Standing High Rows because your body is stabilized in a seated position, which prevents use of other muscles to help in the exercise.

Preacher Curls

Preacher Curls With Resistance Bands have an advantage over Regular Band Curls because they stabilize your arm position. This limits your ability to cheat and take the emphasis off of the target muscles. The squeeze and contraction on this one is amazing!

DAY 5 – Triceps

One Arm Overhead Triceps Extension With Tube Bands

One Arm Overhead Triceps Extension With Tube bands is a perfect exercise to work the back of your arms, if you do not have a place to anchor your bands. This exercise will work your Triceps incredibly hard. Add it in to your favorite routine to create significant soreness and results.

Cross Body Triceps Extension

Cross Body Triceps Extensions is an incredible exercise to work your Triceps to the max. You can really feel the muscle contraction with every single rep, and the pump is insane. Give this one a go!

Tricep Dips With Chair or Bench

Slide your butt off the front of the bench with your legs extended out in front of you. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints. Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle.

Standing Triceps Extension With Tube Bands

Standing Triceps Extensions with Tube Bands will feel very similar to Cable Triceps Extensions from the gym. This exercise is great to occasionally add into your routine to keep the workouts fresh, and create variety.

For detailed demonstrations and to see how each exercise is done watch the Power Supps Facebook and Instagram. You can also send us an email at info@powersupps.com.au or message us on the social media platforms as well.