What Can Make All The Difference In The Gym
Feb 01, 2012
2 Week Workout that will Change the way you Train Forever
When you train, workout, exercise, or however you categorize it, you must be aware of certain training methods that can universally help you get and keep the results you are striving for. After all, that's the whole point of why you look for advice from this website right? If you have yet to take note, I am a firm believer in the use of the Strength Bands. I myself conducted my own research study while earning both my Degrees back in college that gave me legitimate data on the effectiveness of using the bands.
I know many of you use the Workout Trainer website partially and really have yet to allow it to be THE MAIN SOURCE for your workouts. It makes sense. After all, many of us, myself included have our habitual training plans that we like and only look for things to add into our current plan. If that system works for you, stay with it, however I only ask that you give me 2 weeks of your Training time to follow the plans that are outlined for you when you sign up. These Programs truly are one of a kind, because I have taken over 10 years of continuously writing them with each and every type of goal in mind.
Mike Hansen "Added 3 reps to my 285lb squat in 6 weeks with the bands. "
Jeremy Schultz "This killed my legs on Saturday, my quads are still on fire. Thanks Mike!" (Referring to Barbell Lunges with the bands)
Daniel Work "Mike did that upper chest workout you posted last week again. I did it with both upper cable fly/press and with upper band fly/press. And I got to say it was a lot better with the bands. I felt like I got more out of it. I felt a much better burn in my chest using the band than I did using the cables and my triceps got hit a lot better."
Here is the explanation of the bands in some of the most popular lifts
I know many of you use the Workout Trainer website partially and really have yet to allow it to be THE MAIN SOURCE for your workouts. It makes sense. After all, many of us, myself included have our habitual training plans that we like and only look for things to add into our current plan. If that system works for you, stay with it, however I only ask that you give me 2 weeks of your Training time to follow the plans that are outlined for you when you sign up. These Programs truly are one of a kind, because I have taken over 10 years of continuously writing them with each and every type of goal in mind.
The Science
The Science behind the programs truly is remarkable. Each and every single workout I write incorporates the use of the Strength Bands. This Type of Training known as Linear Variable Resistance Training or Increased Resistance will Net you results that I promise you no other way of Training can. Don't Believe me? Here are some of the comments made by users who started using this system.Mike Hansen "Added 3 reps to my 285lb squat in 6 weeks with the bands. "
Jeremy Schultz "This killed my legs on Saturday, my quads are still on fire. Thanks Mike!" (Referring to Barbell Lunges with the bands)
Daniel Work "Mike did that upper chest workout you posted last week again. I did it with both upper cable fly/press and with upper band fly/press. And I got to say it was a lot better with the bands. I felt like I got more out of it. I felt a much better burn in my chest using the band than I did using the cables and my triceps got hit a lot better."
Here is the explanation of the bands in some of the most popular lifts
2 Week Workout with the bands
Week 1
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Step Ups Alternating Legs | 1 | 30 | Legs |
| Static Lunge With Band | 1 | 12 | Legs |
| Standing Squat With Band | 1 | 25 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Jump Rope | 1 | 30 | Cardio |
| Machine Leg Press Both Legs | 3 | 10 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Barbell Squat With Band | 3 | 15 | Legs |
| Prone Machine Leg Curl Alternating Legs | 3 | 15 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Alternating Front Lunge with Band attached in Front | 3 | 8 | Legs |
| Seated On Bench Bar Lat Pulldowns | 3 | 10 | Back |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Overhead Cable Pulldowns Both Arms | 3 | 8 | Back |
| Standing Wide Grip High Rows With Band Both Arms | 3 | 15 | Back |
| Seated Cable Row | 2 | 20 | Back |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Barbell Shrugs | 2 | 20 | Shoulders |
| Bent Over Cable Crunch | 2 | 25 | Abs |
| V-Ups With No Equipment | 2 | 20 | Abs |
| Laying on Ground Abdominal Crunches Feet on Ball Hands by Head | 2 | 30 | Abs |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Smith Machine Bench Press | 3 | 10 | Chest |
| Standing Mid Cable Flys Alternating Arms | 3 | 10 | Chest |
| Dumbbell Bench Press On Ball Both Arms | 3 | 10 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Chest Fly With Band One Arm | 3 | 12 | Chest |
| Jump Rope | 1 | 30 | Cardio |
| Close Grip Push Ups | 3 | 20 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Standing High Cable Chest Press Alternating Arms | 3 | 20 | Chest |
| Standing Bicep Curl With Band Both Arms | 3 | 10 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Kickbacks Both Arms With Band | 3 | 10 | Arms |
| Standing Bicep Curl Barbell With Band Both Arms | 3 | 12 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Cable Triceps Extension Both Arms | 3 | 15 | Arms |
| Standing Both Legs Preacher Curls One Arm | 2 | 20 | Arms |
| Dips | 2 | 20 | Chest |
| V-Ups With No Equipment | 3 | 25 | Abs |
| SUPER-SET | 0 | 0 | TIPS |
| Laying on Ball Abdominal Crunches Hands Straight Up With Band | 3 | 20 | Abs |
Day 3
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| SUPER-SET | 0 | 0 | TIPS |
| SMITH MACHINE SQUAT | 3 | 8 | Legs |
| Smith Machine Front Squat | 3 | 8 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Barbell Walking Lunge | 3 | 5 | Legs |
| Dumbbell Side Lunge | 3 | 5 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Prone Machine Leg Curl Both Legs | 3 | 12 | Legs |
| Barbell Straight Legged Deadlift | 3 | 8 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Smith Machine Shoulder Press | 3 | 12 | Shoulders |
| Standing Shoulder Press With Band Both Arms | 3 | 10 | Shoulders |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Side Raise With Band Alternating Arms | 3 | 12 | Shoulders |
| Standing Front Raise With Band Both Arms | 3 | 12 | Shoulders |
| Standing Upright Row With Band Both Arms | 3 | 12 | Shoulders |
| SUPER-SET | 0 | 0 | TIPS |
| V-Ups With No Equipment | 3 | 20 | Abs |
| Laying on Ball Abdominal Crunches Hands by Head With Band | 3 | 30 | Abs |
Day 4
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Smith Machine Incline Bench Press | 3 | 8 | Chest |
| Barbell Incline Bench Press On Bench With Band | 3 | 20 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Standing High Cable Chest Press Both Arms | 3 | 12 | Chest |
| Standing Incline Chest Fly With Band One Arm | 3 | 15 | Chest |
| Standard Grip Pushups Feet On Ball | 3 | 10 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Dumbbell Bent Over Wide Grip Rows Both Arms | 4 | 8 | Back |
| Seated On Bench Cable Lat Pulldowns One Arm | 4 | 10 | Back |
| SUPER-SET | 0 | 0 | TIPS |
| Seated On Ball Bicep Curl With Band Alternating Arms In Front | 4 | 12 | Arms |
| Standing Bicep Curl Dumbbell Both Arms | 3 | 10 | Arms |
| Standing Kickbacks Both Arms With Band | 4 | 12 | Arms |
| Laying On Ball Bar Tricep Extension Both Arms | 3 | 15 | Arms |
Day 5
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Power Clean | 3 | 3 | Olympic Lifts |
| Dumbbell Hang Clean Push Press | 3 | 5 | Olympic Lifts |
| Jump Squat | 3 | 8 | Legs |
| Barbell Close Grip Bench Press with bands | 3 | 10 | Chest |
| Standing Mid Cable Flys Both Arms | 3 | 12 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Standing High Cable Chest Press Both Arms | 3 | 12 | Chest |
| Laying on Ground Abdominal Crunches Hands by Head | 3 | 30 | Abs |
| Laying on Ball Abdominal Crunches Hands Straight Up | 3 | 30 | Abs |
Week 2
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Jump Rope | 3 | 60 | Cardio |
| Barbell Bench Press On Bench | 3 | 8 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Dumbbell Incline Bench Press On Bench Both Arms | 3 | 12 | Chest |
| Dumbbell Incline Bench Press On Bench Both Arms | 3 | 12 | Chest |
| Standing Chest Fly With Band One Arm | 3 | 10 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Bicep Curl Dumbbell With Band Both Arms | 3 | 12 | Arms |
| Close Grip Pushups Feet On Ball | 3 | 10 | Chest |
| Standing Cable Triceps Extension Both Arms | 3 | 10 | Arms |
| Standing Bicep Curl Barbell Both Arms | 3 | 15 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Laying On Ball Abdominal Crunch With Cable | 3 | 20 | Abs |
| Bent Over Cable Crunch | 3 | 25 | Abs |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Jump Rope | 3 | 30 | Cardio |
| Adductor Side Steps | 3 | 20 | Legs |
| Step Ups Alternating Legs | 1 | 20 | Legs |
| Barbell Squat | 3 | 15 | Legs |
| Barbell One Legged Squat Foot On Bench | 3 | 6 | Legs |
| Dumbbell Side Lunge | 3 | 8 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Prone Machine Leg Curl Both Legs | 3 | 10 | Legs |
| Standing Calf Raise | 3 | 30 | Legs |
| Kneeling Lat Pulldowns With Band Both Arms | 3 | 30 | Back |
| Standing Wide Grip Low Rows With Band Both Arms | 3 | 20 | Back |
| Laying on Ball Dumbbell Prone Cobras | 1 | 20 | Back |
| Laying on Ball Abdominal Crunches Hands by Head With Band | 3 | 30 | Abs |
| Reverse Crunch/ Leg Lifts | 3 | 10 | Abs |
Day 3
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| SUPER-SET | 0 | 0 | TIPS |
| Seated On Ball Barbell Military Press With Band | 3 | 12 | Shoulders |
| Standing Side Raise With Band Alternating Arms | 3 | 15 | Shoulders |
| Standing Dumbbell Front Raise Both Arms | 3 | 8 | Shoulders |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Barbell Upright Row With Band | 3 | 12 | Shoulders |
| Standing Upright Rear Delt Raise With Band Both Arms | 3 | 20 | Shoulders |
| SUPER-SET | 0 | 0 | TIPS |
| Seated On Ball Bicep Curl With Band Both Arms Behind | 3 | 25 | Arms |
| Seated On Ball High Bicep Curls Both Arms | 3 | 25 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Laying On Ball Dumbbell Triceps Extension Both Arms | 3 | 15 | Arms |
| Standing Kickbacks Alternating Arms With Band | 3 | 30 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Prone Iso Abs On Ball | 3 | 30 | Abs |
| Laying on Ball Abdominal Crunches Hands Straight Up With Band | 3 | 25 | Abs |
Day 4
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Incline Bench Press On Bench With Band | 3 | 20 | Chest |
| Barbell Incline Bench Press On Bench | 3 | 6 | Chest |
| Dumbbell Bench Press On Bench Both Arms | 3 | 10 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Mid Cable Flys Alternating Arms | 3 | 15 | Chest |
| Wide Grip Push Ups Feet On Ball | 3 | 10 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Dumbbell Bent Over Wide Grip Rows Alternating Arms | 3 | 8 | Back |
| Standing Dumbbell Shrugs | 3 | 15 | Shoulders |
| Standing Shrugs With Band | 3 | 10 | Shoulders |
| Standing Overhead Pulldowns With Band Both Arms | 3 | 25 | Back |
| SUPER-SET | 0 | 0 | TIPS |
| V-Ups With No Equipment | 3 | 12 | Abs |
| Laying on Ball Abdominal Crunches Hands by Head With Band | 3 | 25 | Abs |
Day 5
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Box Jumps | 3 | 10 | Plyometrics |
| Jump Rope | 3 | 30 | Cardio |
| Hang Clean | 3 | 5 | Olympic Lifts |
| Barbell Deadlift | 3 | 5 | Legs |
| Barbell Front Squat With Band | 3 | 10 | Legs |
| Barbell Front Lunge | 3 | 5 | Legs |
| Dumbbell Straight Legged Deadlift | 3 | 8 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Dumbbell Shoulder Press Alternating Arms | 3 | 10 | Shoulders |
| Seated On Ball Dumbbell Front Raise Both Arms | 3 | 8 | Shoulders |
| Standing Dumbbell Side Raise Alternating Arms With Band | 3 | 12 | Shoulders |
| Standing Dumbbell Full Range Side Raise Alternating Arms | 3 | 5 | Shoulders |
| SUPER-SET | 0 | 0 | TIPS |
| V-Ups With No Equipment | 3 | 15 | Abs |
| Russian Twists | 3 | 25 | Abs |
