Premium Heavy Duty Workout Body Resistance Exercise Bands Set by IJ Fitness Three 48 inch premium high quality resistance bands, Foam Handle, Ankle Strap, Door Anchor and carrying case Perform the following exercise workouts. Chest Press, Triceps, Biceps Curl, Forearms, Triceps extension, Trapezius muscle, Ab twist, Ab Curl, Leg squats and lunges, deltoid muscle, hips and arms High quality metal carabiners allow you mix and match to create your own desired increased resistance Purple (Medium Heavy) 25-30 LBS, Blue (Heavy) 30-35 LBS, Brown (Extra Heavy) 35-45 LBS Resistance band exercise workout guide included