Workout plan using barbell with elastic bands

This workout plan utilizes all the features of the resistance bands and barbell kit, providing an effective full-body workout. Adjust the resistance of the bands as needed for your physical ability.

Here is a workout plan using the mentioned resistance band barbell:

Complete Training Plan

Warm-up (5-10 minutes)

1. Jumping Jacks
2. Dynamic stretching

Strength Training (30-40 minutes)

1. Barbell Squats
   • 9 kg or 18.2 kg bands
   • 3 sets of 12 reps
2. Push-ups with Bands
   • Use foot and hand straps
   • 3 sets of 10 reps
3. Bent Over Row
   • 18.2 kg or 27.2 kg bands
   • 3 sets of 15 reps
4. Shoulder Press
   • 9 kg bands
   • 3 sets of 12 reps
5. Bicep Curl
   • 9 kg or 18.2 kg bands
   • 3 sets of 12 reps
6. Triceps Extension
   • 9 kg bands
   • 3 sets of 15 reps

Core Workout (10-15 minutes)

1. Abdominal Crunches with the Bar
   • 9 kg bands
   • 3 sets of 15 reps
2. Resistance Board
   • Use hand straps
   • 3 sets of 30 seconds

Stretching (5-10 minutes)

1. Static stretching for all muscle groups worked

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