Shred 2: Chest Shoulder and Arm (Bands)
Channel: WhereU8tbro
Date: 2020-03-10

Band Press
4x 12-15 reps
This movement will require you to have a door anchor or a place where you can loop your band around like you see in the video. for the door anchor place the anchor so that you are able to do a press near the med of your chest, in a flat straight lane. We have to simulate the bench movement. Keep your core tight and this is extremely important even now that we are standing. Make sure your trying to push the weight with your chest. 

Band skullcrusher
4x 12-15 reps
Your going to need a lighter band for this one and door anchor. Place the door anchor high near your forehead. With your palms facing in front of you keep your elbows up and extend your arms away and back but placing your hands on your forehead.

Incline Band Press
4x 12-15 reps
For this movement to work you can either place the band somewhere low like I did or you can use your door anchor. Your going to need to move the door anchor down and when you press the weight it needs to be in the direction of the upper part of your chest. We have to support the core so keep your abs tight and try to flex the chest at the top of the movement. Don’t try to just rep it out but move a steady past because it will allow for your body to recruit more muscle fibers in the process.

Tricep Kickback
4x 12-15 reps
Here we are trying to destroy the triceps. Have your feet shoulder width a part. Bring the elbows to the side of the body and they need to stay there. When in the motion of the movement you need to keep from rocking and how do you do that? You tighten up your abs as always. At the stretch of the movement you need to flex the muscle. 

Close Grip Band Press
4x 12-15
To do this you have to mindful of your hand placement. As you can see I turn my hand inward when I reach the top of the movement. Keep your core tight and and focus on getting a burn in the triceps and a pump in the mid part of your chest. Keep a nice steady pace in the movement and don’t just rack it out.

Band Curls
4x 12-15 reps
Your elbows need to stay next to your body. At the top of the motion, you have to squeeze the muscle. Also, for stability, you have to keep your abs tight because it will also limit the rocking that so often happens when doing this movement. At the top of the movement, give a little pause today and release it to go back down. Try to slow the progression down if your more advanced, and it will add stress to the muscle causing you to have more micro-tears. This is what’s needed for muscle growth. Feel the burn and try to stay in it for as long as possible. 

Band Shoulder Press
4x 12-15 reps
In order to complete this movement you need to place one of your foot in the center of the band. Then take the opposing foot and step over leaving the band behind you. Place the bands by your shoulder and begin pressing upward. Keep the core tight and feet apart. 

Wide Grip Upright Band Row
4x 12-15
In this movement, I use a lighter band because it allows me to perform the action correctly. Here you would keep core tight, and arms will be wider than usual. Bring the weight as close to your body as possible. Feet placement is essential here because you can either use a foot or your feet to make it difficult. Try not to jerk the load but control it on the way up and down. The negatives are just as crucial as you bring it up. 

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