- 1). Do 2 sets of 20 repetitions of a resistance band exercise for your chest, back, legs and deltoids. After 4 weeks, do 3 sets of 15, and then do 4 sets to 10. Continue to rotate every month, starting back at 20 reps.
- 2). Do a cable chest press to work your pecs. Put a cable in a doorway at chest height by wedging the end of the cable in the door jam and close the door on it. Face away from the door with your feet hip-width apart. Hold an end of the cable in each hand with your elbows up and your palms facing down. Bend your elbows to 90 degrees and hold at shoulder height. Exhale and press your arms forward and together until your hands touch lightly. Inhale and return to the start position.
- 3). Do a cable row for your back muscles and biceps. Leave the cable in the door but turn around. Hold the cables in each hand with your palms facing inward with your arms straight in front of you. Feet are still hip-width apart. Exhale and pull your arms back while you squeeze your shoulder blades together and pull your shoulders back. Keep your elbows tight to your sides as you row back. Inhale and return to the starting position.
- 4). Do an overhead press for your deltoids and triceps. Stand on the cable with your feet hip-width apart. Hold a cable handle in each hand at shoulder height with your palms facing forward. Exhale and raise your arms over your head until they lightly touch. Inhale and return your hands to shoulder height with elbows bent.
- 5). Do a cable squat for your legs. Still standing on the cable, hold your arms at shoulder height but do not raise your arms overhead. Inhale and bend your knees while pushing your hips backward. Exhale and stand back up. Keep your arms relaxed; they are just to hold the cable in place so your legs can work to push against the resistance.
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