15 MINUTE HUGE BACK & BICEPS WORKOUT FROM HOME (Resistance Bands)

This is a 15 minute BACK and BICEPS WORKOUT from HOME using only RESISTANCE BANDS. This is a great workout to increase strength and size in your back and biceps without having to lift weights. The slower you go through each rep, keeping your muscles under tension longer, the better for growth. If you do not have weights to lift, the next best thing is longer strain or tension on the muscles to increase strength and growth. DO NOT just go as fast as you can through the reps. You should do this routine at least once a week for your back day. You should also do this session three times through each time with a 5 minute break between rounds. So rewind and repeat!

Band is equivalent to 25lb weights at full length. The shorter you make the band, the “heavier” it gets. When I grab closer to my feet, it seems to feel around 50lbs.

We are doing 15 different exercises at 45 seconds of hard work, then 15 second recovery rest between each exercise. Follow along with me.

I hope you guys enjoy it and keep your spirits high and your motivation cranking towards that body you deserve!

REPEAT X2 for complete BACK & BICEPS workout.

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DO THIS WARM UP BEFORE: https://youtu.be/LKH4ll-ndc4
DO THIS COOL DOWN AFTER: https://youtu.be/LEAJZtK3_D8

RECOMMENDED ROUTINE WEEKLY MUSCLE GROUP PLAN:
MON: Chest and Triceps → https://youtu.be/fOp13t0pmYc
TUE: 3 mile jog + 7 min Killer Abs → https://youtu.be/OQ28vhMdP2Y
WED: Legs → https://youtu.be/3GFvbdX74fo
THUR: 3 mile walk + 10 min Insane Abs→ (link)
FRI: Back and Biceps → https://youtu.be/D_UHzr0_WH4
SAT: 3 mile jog + 10 min Abs→ https://youtu.be/yEtN_MALTnI
SUN: REST

IN THIS VIDEO: (15 exercises, 45 seconds work, 15 seconds rest)
1. BANDED ROWS (USING BOTH ARMS) (pull to stomach)
2. BANDED ROW (ALTERNATING ARMS) (grab close to feet, pull to obliques)
3. GOODMORNINGS (FOCUS LOWER BACK) (band around neck)
4. REAR DELT ROWS (ELBOWS FLARED OUT) (pull to upper chest)
5. BANDED SHRUGS (HOLD THE SQUEEZE)
6. SUPER MANS (SQUEEZE POSTERIOR)
7. ARM EXTENSIONS (STATIC HOLD UPPER BACK) (reverse flys on stomach)
8. BAND CURLS (SQUEEZE BICEPS) (lying on back band around feet)
9. BAND HAMMER CURLS (FOREARM FOCUSED)
10. UPRIGHT ROW (LEAD WITH ELBOWS) (lying on back band around feet)
11. BAND FACE PULLS (SQUEEZE UPPER BACK) (sit, pull band to face)
12. SHOULDER RAISE
13. SHOULDER RAISE (SWITCH)
14. STANDING CURLS (BAND OFF PINKIE)
15. STANDING CURLS (BAND OFF THUMB)
16. REPEAT X2

I would love to hear about your progress in my comments! :)

Music:
Syn Cole - Feel Good [NCS Release]: https://youtu.be/q1ULJ92aldE
Diamond Eyes - Everything [NCS Release]: https://youtu.be/_XspQUK22-U
Diamond Eyes - Stars [NCS Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/Fmf-G9fpwto Free Download / Stream: http://ncs.io/Stars

#backworkoutfromhome #backandbicepsworkout #resistancebands

Видео 15 MINUTE HUGE BACK & BICEPS WORKOUT FROM HOME (Resistance Bands) канала The Home PE Coach