FULL BODY WORKOUT WITH RESISTANCE BANDS HINDI | 8 weeks muscle building program | Session 7

Hello friends, welcome to Fitness my life, an 8-week

muscle

building

series. Guys, in today's video we will do a

full

body

workout

using

resistance

bands

. I would recommend doing this exercise routine for 8 to 10

weeks

at least 3 days a week. For adequate rest, you could also do it every alternate day. Friends, we are going to do 2 sets for each

workout

with 12 to 15 repetitions within each set and a 45 second rest after each set. So guys, let's get started. First we will do a chest workout and for this I used a 30 pound

resistance

band. Place the anchor in the middle of the door and make sure it is securely attached.

The first chest workout we are doing is called chest moves. To contract the midsection of our chest, we need to make sure our arms are stretched all the way to our back and that the midsection is tight when we bring them together. You can stack multiple

bands

together or move a little further to increase resistance. Place the anchor in a low position for our next workout called Incline Chest Flys. This workout focuses on the upper chest. We need to make sure to pause for a second once your arms are

full

y up to stimulate the upper chest

muscle

s.

To make it more challenging, you can raise both arms together. The next workout is Decline chest flyes. In this training we will place the anchor high. This targets the lower chest. We have to extend both arms and bring them towards the center of the

body

in a full range movement to activate the lower chest. You can also sit on your knees to increase resistance. The next workout is for triceps and is called Triceps Push Down. We have to place the anchor over your head. You want to make sure to keep your elbows tight to your sides and stretch your arms straight down.

For the next triceps workout, KickBack, set the anchor low. Now we will move on to Biceps. This biceps workout is called Biceps Curl. I have stacked two resistance bands together. You can increase or decrease the resistance depending on your fitness level. We have to pause for a second with our arms raised so that we can get the maximum benefit from the muscle contraction. You can also perform this workout using only one arm at a time to make it easier. In the next workout, we will do Preacher curls. This is a great workout to target the short muscles of your biceps.

After the biceps, we will train the shoulders. For the shoulders we will do Shoulder Press. To increase resistance, you can use both feet to hold the bands. The next shoulder workout is the lateral raise. This workout targets your deltoids. Make sure your arms are aligned with your shoulders throughout the workout. The next workout is front raises. This is also a great exercise to work your deltoids and traps. After shoulders, we will do back workouts. And first, we will do Lat pull down to target our back. For this, we have to place the anchor high above our head and we will target the largest muscles of the latissimus dorsi.

I already made a video on different muscle groups. The link to that video is in the descriptions. You can check it out if you are interested. The next back workout is seated row and for this workout set the low anchor. The last workout today is squats and lunges and we will focus on the entire lower body, that is, quads, hamstrings, glutes and calves.