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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

Arm Circle

2 sets × 30s, 30s

Pull Apart - Resistance Band

2 sets × 15 reps, 15 reps

Shoulder Circle

1 set × 30s

Main Workout

Bench Press - Resistance Band

2 sets × 2×9 reps, 9 reps

Shoulder Press - Resistance Band

2 sets × 2×9 reps, 9 reps

Bench Press - Resistance Band

2 sets × 2×9 reps, 9 reps

Lateral Raise - Resistance Band

2 sets × 11 reps, 11 reps

Lateral Raise - Resistance Band

2 sets × 11 reps, 11 reps

Triceps Extension - Resistance Band

2 sets × 11 reps, 11 reps

Cool Down

Chest Doorway Stretch

1 set × 40s

Shoulder Stretch (Cross-Body)

1 set × 30s

Triceps Stretch (Overhead) - Partner Assisted

1 set × 30s