Over the last few months I have drastically reduced my overall lifting volume and seen great results in my strength. I now lift 4x a week with each session lasting 45-60 minutes. That being said I love working out so I started incorporating band work at the end of my workouts to give me that little bit extra.
The bands are a great way to get in some extra volume in a limited time. The also allow you to isolate muscles and will help build weak points so that you can lift more weight.
Banded Tricep Push Downs 100 Reps- Tricep Focus
2. Banded Face Pulls 100 Reps- Upper Back Focus
3. Banded Leg Curls 100 Reps- Hamstring Focus
4. Banded Pull Throughs 100 Reps- Glute Focus
5. Band Pull-aparts 100 Reps- Upper Back Focus
As you can see the rep total is high. You can break these up however you would like but my favorite is to do as big as sets as possible with a quick rest. Aim for at least 25 reps per set. Each rep can be done relatively quickly as long as you are achieving the full range of motion.
Your compound lifts should always be done first but if you have an extra couple minutes at the end of your workout these are a great exercises to add in to help strengthen up any weak points.
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