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Copy of "Banded Hypertrophy Push"

Kick off your 28-day plan with this band-powered chest and shoulder session! You'll build a solid foundation with controlled reps and great form — setting the stage for serious gains ahead.

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Workout Breakdown

Warm-Up

1

Arm Circle

2 sets × 30s, 30s

2

Pull Apart - Resistance Band

2 sets × 15 reps, 15 reps

3

Shoulder Circle

1 set × 30s

Main Workout

1

Bench Press - Resistance Band

2 sets × 2×9 reps, 9 reps

2

Shoulder Press - Resistance Band

2 sets × 2×9 reps, 9 reps

3

Bench Press - Resistance Band

2 sets × 2×9 reps, 9 reps

4

Lateral Raise - Resistance Band

2 sets × 11 reps, 11 reps

5

Lateral Raise - Resistance Band

2 sets × 11 reps, 11 reps

6

Triceps Extension - Resistance Band

2 sets × 11 reps, 11 reps

Cool Down

1

Chest Doorway Stretch

1 set × 40s

2

Shoulder Stretch (Cross-Body)

1 set × 30s

3

Triceps Stretch (Overhead) - Partner Assisted

1 set × 30s

Copy of "Banded Hypertrophy Push" - Bodyweight Fitness | Bodyweight Fitness