Hey guys and gals, I'm sure if you're like me and frequent the gym on a daily basis, or tried getting into a routine, then recent virus has made it a bit tough to keep up with your goals. I have been fortunate enough to have a full gym at work, but only able to use it 2x a week so I have created a short routine to help fill in the gaps. It will require a few items as it relies on bands, but it wont take up much space, or cost an arm and a leg.

Supplies

Resistance bands-These are the ones I have

Door Anchor-One of these (the one i have came from Dick's, but this one will work)

Pull-Up Bar -This one is on sale at the moment

Step 1: First Muscle Group- Biceps

Single Arm Bicep Curls- 4 sets of 8 reps each arm

While preforming, try and keep shoulders from rolling forward.
Lock the elbow into you side when raising your arm, and rotate your wrists away from you.
The big part for this is to really focus on the muscle contraction for each bicep

Elevated Bicep Curls- 4 sets of 8 reps each arm

Set bands to shoulder height when arms are extended
While contracting the muscle, try and rotate your pinky finger towards your bicep.

"Barbell" Curl- 4 sets of 12 reps

Like the single arm curl, focus on contraction and the top.
Slowly lower, but don't come to a complete rest and keep slight tension on the muscle at the bottom.
Perform a final rep to failure.

Step 2: Muscle Group 2- Triceps

For these exercises, you'll need to anchor the the bands to the door.

Triceps Pull down- 4 sets of 10-12 reps.

Take a step back and lean forward at the hips.
When in the top position bring your hands together, and when bringing them down, separate them bring them to full extension next your hips.

Overhead Triceps Extension- 4 sets of 10-12 reps

Get into a position where the band will move in a straight path.
When preforming the extension, focus on keeps the elbows in place and flexing the triceps at full extension.

Close Grip Push-Ups

Step 3: Muscle Group 3- Shoulders

Frontal Raises- 3 sets of 10 reps

Stand with feet about shoulder-width apart.
Bring hands across the thighs horizontally, palms facing back toward the thighs.
Bring the shoulders back the entire time, making sure to pinch the middle of the upper back together.

Banded Shoulder Press-3 sets of 10 reps

Easier to perform seated when using bands.
Keep the hands and band in front of the shoulders when pressing up.

Step 4: Muscle Group 4-Chest

Low Cable Chest Fly- 4 sets of 8 reps

Bring one arm to your side when a slight bend in the elbow.
When raising the arm, glide the bicep against your chest with the motion ending when the hand crosses the the midpoint of your body.
Focus on the contraction of your deltoid and inner chest.

Banded Push Up- 4 sets of 12 reps

Run the band across you back and put your thumbs through the band loops.
Assume a comfortable pushup position and focus on squeezing your chest together.

Chest Fly- 4 sets of 8 reps

Run the band across you back and put your thumbs through the band loops.
Place your back against a wall and bring your shoulders back pinching your shoulder blades together.
Push your hands forwards bringing together.