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There are so many methods out there being sold as the way to achieve results, as the best, the latest, and the greatest. You hear it all the time. Pilates, Tae Bo, Ab Roller, PX90, Bowflex, Total Gym, etc…These are all ONE way Solutions that imply that Everyone who uses their program or equipment will get results. It’s a Billion Dollar Industry and its missing the point. Not All but most are hell bent on money, and less concerned with your overall goals being achieved.

Get Real Results

To actually have you get and sustain results I have no intention of selling you on something that falls into those particular categories. A good Fitness Specialist (also and honest one) should know and cannot argue that there is no ONE Program, or piece of equipment for everyone, rather that Everyone must have ONE Program specifically designed for them that utilizes many methods with a proper approach to a desired goal.

Every exercise and routine needs to be done with precise movements, types of equipment and proper technique. That is exactly what I preach here on the Workout Trainer with all my Workout 101 Videos, however I have custom created a way and certain type of training utilizing the Bodylastics Strength Bands to give the benefit of a Scientifically Proven way of training.

Its Me and about Trust

Most of You know who I am. If you have ever read any articles, watched a video or downloaded any of the workouts on the MuscleandFitnessTrainer.com (Soon to be WorkoutTrainer.com) website then you know who I am. This is My Website, My dream and you all are apart of it. I take that personally and feel that giving you honest real facts on what works and what doesn't is extremely important. If I don't know the answer to something I will say I don't, try my best to find others who do, and share that info with you. Without your input and willingness to interact with me I cannot create this site the Way you all see fit.

Too many individuals have bought into false hope and hype of solutions offered to them by those who are bent on making money off of these health issues. There is no quick, simple and easy way to stay healthy. Bottom line you must exercise, workout, eat and train right in order to achieve any type of physical goal. If you are willing to take the initiative and start with a proactive approach, then you have come to the right place here on WorkoutTrainer.com.

The Influence Behind All the content

This all started by picking up a set of Bands and figuring out a way to combine elastic resistance with any and all Free Weighted exercises. From there, building a website that allowed me to develop programs that were easy to follow, and allow people with both limited equipment and a full gym to see results based on their custom specification and goals was and is MY GOAL

The Bands are the Secret Ingredient

If you want to accelerate the programs take the initiative to make the investment (yes I am encouraging you to buy bands and NO they are not my product, just one I believe in) and start using them with the plans I outline.

Here are just a few examples in the below videos of how the bands can be used as well as why they are beneficial. As always the workout program is below.

Day 1
Exercise	Sets	Reps	Muscle Group
Seated Machine Leg Extension Both Legs	3	25	Legs
Standing Squat With Band	1	30	Legs
Jump Rope	1	30	Cardio
Machine Leg Press Both Legs	3	8	Legs
Prone Machine Leg Curl Alternating Legs	3	15	Legs
Standing Dumbbell Shoulder Press Alternating Arms	3	10	Shoulders
Standing Side Raise With Band Both Arms	4	8	Shoulders
Jump Rope	1	30	Cardio
Standing Dumbbell Front Raise Both Arms	4	8	Shoulders
Laying on Ground Abdominal Crunches Hands by Head	3	30	Abs
Laying On Ground Dumbbell Prone Cobras	1	30	Back
Day 2
Exercise	Sets	Reps	Muscle Group
Barbell Bench Press On Bench With Band	3	8	Chest
Standing High Cable Chest Press Both Arms	3	10	Chest
Standing Bicep Curl Dumbbell Both Arms	3	10	Arms
Standing Kickbacks Both Arms With Band	3	10	Arms
Standing Both Legs Preacher Curls One Arm	4	10	Arms
Standing Cable Triceps Extension Both Arms	4	15	Arms
Standing Cable Machine Close Grip High Rows Both Arms	3	10	Back
Bent Over Standing Lat Pulldowns With Band Both Arms	2	30	Back
Laying on Ground Abdominal Crunches Hands by Head	5	30	Abs
Dumbell Bench Press On Ball Alternating Arms	3	15	Chest
Day 3
Exercise	Sets	Reps	Muscle Group
Seated Machine Leg Extension One Leg	4	15	Legs
Jump Rope	1	30	Cardio
Barbell Squat With Ball	4	12	Legs
Alternating Front Lunge with Band attached in Front	3	10	Legs
Step Ups Alternating Legs	3	8	Legs
Dumbbell Side Lunge	2	10	Legs
Seated On Bench Barbell Military Press	3	12	Shoulders
Standing Dumbbell Side Raise Both Arms	3	6	Shoulders
Standing Dumbbell Front Raise Both Arms	3	6	Shoulders
Standing Barbell Upright Row	3	8	Shoulders
Laying on Ground Abdominal Crunches Hands by Head	5	30	Abs
Day 4
Exercise	Sets	Reps	Muscle Group
Barbell Incline Bench Press On Bench With Band	3	10	Chest
Dumbbell Incline Bench Press On Bench Alternating Arms	3	8	Chest
Jump Rope	1	30	Cardio
Standing Low Cable Flys Both Arms	2	20	Chest
Standing Chest Fly With Band One Arm	2	20	Chest
Seated On Bench Bicep Curl Dumbbell Alternating Arms	5	8	Arms
Standing Both Legs Over Head Tricep Extension Both Arms	5	8	Arms
Laying on Ball Abdominal Crunches Hands by Head	5	30	Abs
Standing High Bicep Curls Both Arms	5	10	Arms
Standing Kickbacks Alternating Arms With Band	5	12	Arms
Day 5
Exercise	Sets	Reps	Muscle Group
Barbell Squat	1	50	Legs
Barbell Bench Press On Bench	1	50	Chest
Standing Barbell Military Press	1	50	Shoulders
Barbell Bent Over Wide Grip Rows Both Arms	1	50	Back
Laying on Ball Abdominal Crunches Hands by Head With Band	1	60	Abs
Jump Rope	1	30	Cardio

Day 1
Exercise	Sets	Reps	Muscle Group
Seated Machine Leg Extension Both Legs	3	20	Legs
Standing Squat With Band	1	30	Legs
Jump Rope	1	30	Cardio
Machine Leg Press Both Legs	3	10	Legs
Prone Machine Leg Curl Alternating Legs	3	10	Legs
Standing Dumbbell Shoulder Press Alternating Arms	4	8	Shoulders
Standing Side Raise With Band Both Arms	3	12	Shoulders
Jump Rope	1	30	Cardio
Standing Dumbbell Front Raise Both Arms	3	12	Shoulders
Laying on Ground Abdominal Crunches Hands by Head	4	25	Abs
Day 2
Exercise	Sets	Reps	Muscle Group
Dumbell Bench Press On Ball Alternating Arms	4	12	Chest
Barbell Bench Press On Bench With Band	3	6	Chest
Standing Bicep Curl Dumbbell Both Arms	3	10	Arms
Standing Kickbacks Both Arms With Band	3	10	Arms
Standing Both Legs Preacher Curls One Arm	4	10	Arms
Standing Cable Triceps Extension Both Arms	3	20	Arms
Standing Cable Machine Close Grip High Rows Both Arms	3	15	Back
Bent Over Standing Lat Pulldowns With Band Both Arms	2	30	Back
Laying on Ground Abdominal Crunches Hands by Head	5	30	Abs
Day 3
Exercise	Sets	Reps	Muscle Group
Seated Machine Leg Extension One Leg	3	25	Legs
Jump Rope	1	30	Cardio
Barbell Squat With Ball	3	12	Legs
Alternating Front Lunge with Band attached in Front	3	12	Legs
Step Ups Alternating Legs	3	10	Legs
Dumbbell Side Lunge	3	8	Legs
Seated On Bench Barbell Military Press	3	12	Shoulders
Standing Dumbbell Side Raise Both Arms	3	12	Shoulders
Standing Dumbbell Front Raise Both Arms	3	12	Shoulders
Standing Barbell Upright Row	3	10	Shoulders
Laying on Ground Abdominal Crunches Hands by Head	5	30	Abs
Day 4
Exercise	Sets	Reps	Muscle Group
Barbell Incline Bench Press On Bench With Band	3	12	Chest
Dumbbell Incline Bench Press On Bench Both Arms	3	6	Chest
Jump Rope	1	30	Cardio
Standing Low Cable Flys Both Arms	3	12	Chest
Standing Chest Fly With Band One Arm	3	15	Chest
Seated On Bench Bicep Curl Dumbbell Both Arms	5	12	Arms
Standing Both Legs Over Head Tricep Extension Both Arms	5	12	Arms
Laying on Ball Abdominal Crunches Hands by Head	5	30	Abs
Standing High Bicep Curls Both Arms	5	15	Arms
Standing Kickbacks Alternating Arms With Band	5	15	Arms
Day 5
Exercise	Sets	Reps	Muscle Group
Barbell Squat	1	60	Legs
Barbell Bench Press On Bench	1	60	Chest
Standing Barbell Military Press	1	50	Shoulders
Barbell Bent Over Wide Grip Rows Both Arms	1	50	Back
Laying on Ball Abdominal Crunches Hands by Head With Band	1	60	Abs
Jump Rope	2	30	Cardio

Day 1
Exercise	Sets	Reps	Muscle Group
Seated Machine Leg Extension Both Legs	3	25	Legs
Standing Squat With Band	1	30	Legs
Jump Rope	1	30	Cardio
Machine Leg Press Both Legs	3	6	Legs
Prone Machine Leg Curl Alternating Legs	3	20	Legs
Standing Dumbbell Shoulder Press Alternating Arms	3	10	Shoulders
Standing Side Raise With Band Both Arms	4	12	Shoulders
Jump Rope	1	30	Cardio
Standing Dumbbell Front Raise Both Arms	4	12	Shoulders
Laying on Ground Abdominal Crunches Hands by Head	3	20	Abs
Day 2
Exercise	Sets	Reps	Muscle Group
Dumbell Bench Press On Ball Alternating Arms	4	8	Chest
Barbell Bench Press On Bench With Band	3	8	Chest
Chest Flys With Band And Ball One Arm	3	12	Chest
Standing Bicep Curl Dumbbell Both Arms	3	10	Arms
Standing Kickbacks Both Arms With Band	3	10	Arms
Standing Both Legs Preacher Curls One Arm	4	10	Arms
Standing Cable Triceps Extension Both Arms	4	12	Arms
Standing Cable Machine Close Grip High Rows Both Arms	3	8	Back
Bent Over Standing Lat Pulldowns With Band Both Arms	2	30	Back
Laying on Ground Abdominal Crunches Hands by Head	5	30	Abs
Day 3
Exercise	Sets	Reps	Muscle Group
Seated Machine Leg Extension One Leg	4	15	Legs
Jump Rope	1	30	Cardio
Barbell Squat With Ball	4	10	Legs
Alternating Front Lunge with Band attached in Front	4	10	Legs
Step Ups Alternating Legs	4	10	Legs
Dumbbell Side Lunge	4	10	Legs
Seated On Bench Barbell Military Press	3	8	Shoulders
Standing Dumbbell Side Raise Both Arms	3	8	Shoulders
Standing Dumbbell Front Raise Both Arms	3	8	Shoulders
Standing Barbell Upright Row With Band	3	8	Shoulders
Laying on Ground Abdominal Crunches Hands by Head	5	30	Abs
Day 4
Exercise	Sets	Reps	Muscle Group
Barbell Incline Bench Press On Bench With Band	4	8	Chest
Dumbbell Incline Bench Press On Bench Alternating Arms	4	8	Chest
Jump Rope	1	30	Cardio
Standing Low Cable Flys Both Arms	3	12	Chest
Standing Chest Fly With Band One Arm	3	12	Chest
Seated On Bench Bicep Curl Dumbbell Alternating Arms	5	10	Arms
Standing Both Legs Over Head Tricep Extension Both Arms	5	10	Arms
Laying on Ball Abdominal Crunches Hands by Head	5	30	Abs
Standing High Bicep Curls Both Arms	5	12	Arms
Standing Kickbacks Alternating Arms With Band	5	10	Arms
Day 5
Exercise	Sets	Reps	Muscle Group
Barbell Squat	1	60	Legs
Barbell Bench Press On Bench	1	60	Chest
Standing Barbell Military Press	1	50	Shoulders
Barbell Bent Over Wide Grip Rows Both Arms	1	50	Back
Laying on Ball Abdominal Crunches Hands by Head With Band	1	60	Abs
Jump Rope	2	30	Cardio

Day 1
Exercise	Sets	Reps	Muscle Group
Seated Machine Leg Extension Both Legs	3	20	Legs
Standing Squat With Band	1	30	Legs
Jump Rope	1	30	Cardio
Machine Leg Press Both Legs	3	10	Legs
Prone Machine Leg Curl Alternating Legs	3	20	Legs
Standing Dumbbell Shoulder Press Alternating Arms	4	10	Shoulders
Standing Side Raise With Band Both Arms	3	15	Shoulders
Jump Rope	1	30	Cardio
Standing Dumbbell Front Raise Both Arms	3	15	Shoulders
Laying on Ground Abdominal Crunches Hands by Head	4	40	Abs
Day 2
Exercise	Sets	Reps	Muscle Group
Dumbell Bench Press On Ball Alternating Arms	3	10	Chest
Barbell Bench Press On Bench With Band	3	5	Chest
Standing Bicep Curl Dumbbell Both Arms	3	10	Arms
Standing Kickbacks Both Arms With Band	3	10	Arms
Standing Both Legs Preacher Curls One Arm	4	10	Arms
Standing Cable Triceps Extension Both Arms	3	15	Arms
Standing Cable Machine Close Grip High Rows Both Arms	3	12	Back
Bent Over Standing Lat Pulldowns With Band Both Arms	2	30	Back
Laying on Ground Abdominal Crunches Hands by Head	5	30	Abs
Day 3
Exercise	Sets	Reps	Muscle Group
Seated Machine Leg Extension One Leg	3	25	Legs
Jump Rope	1	30	Cardio
Barbell Squat With Ball	3	12	Legs
Alternating Front Lunge with Band attached in Front	4	12	Legs
Step Ups Alternating Legs	3	12	Legs
Dumbbell Side Lunge	3	6	Legs
Seated On Bench Barbell Military Press	3	10	Shoulders
Standing Dumbbell Side Raise Both Arms	3	10	Shoulders
Standing Dumbbell Front Raise Both Arms	3	10	Shoulders
Standing Barbell Upright Row With Band	3	6	Shoulders
Laying on Ground Abdominal Crunches Hands by Head	5	30	Abs
Day 4
Exercise	Sets	Reps	Muscle Group
Barbell Incline Bench Press On Bench With Band	3	10	Chest
Dumbbell Incline Bench Press On Bench Alternating Arms	3	6	Chest
Jump Rope	1	30	Cardio
Standing Low Cable Flys Both Arms	3	10	Chest
Standing Chest Fly With Band One Arm	3	10	Chest
Seated On Bench Bicep Curl Dumbbell Alternating Arms	3	12	Arms
Standing Both Legs Over Head Tricep Extension Both Arms	5	20	Arms
Laying on Ball Abdominal Crunches Hands by Head	5	30	Abs
Standing High Bicep Curls Both Arms	5	15	Arms
Standing Kickbacks Alternating Arms With Band	5	10	Arms
Day 5
Exercise	Sets	Reps	Muscle Group
Barbell Squat	1	60	Legs
Barbell Bench Press On Bench	1	60	Chest
Standing Barbell Military Press	1	50	Shoulders
Barbell Bent Over Wide Grip Rows Both Arms	1	50	Back
Laying on Ball Abdominal Crunches Hands by Head With Band	1	60	Abs
Jump Rope	2	30	Cardio