Equipment Needed:
- Resistance Bands
- Door Anchor

Workout:
A1. Pushup Negatives
A2. Single Arm Press with Rotation
A3. Supinated Cable Row
A4. Pullover
A5. Lateral Raise
B1. Bicep Curl 21's

Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor

Workout:
A1. Bent Over Row
A2. Drag Curl
A3. Wide Grip High Pull
A4. Underhand Front Raise
A5. Overhead Tricep Extension
B1. Band Pull Apart Pulse to Hold
B2. Bar Overhead March
B3. Y Raise
B4. Standing Band Rotation

Equipment Needed:
- Resistance Bands
- Door Anchor

Workout:
A1. Single Arm Lat Pulldown
A2. Face Pull with External Rotation
B1. Neutral Grip Seated Row
B2. Supinated ISO Hold Row
C1. Rear Delt Fly
C2. Cable Superman Pull

Equipment Needed:
- Band Bar
- Resistance Bands

Workout:
A1. Seated Overhead Press
A2. Seated Row
A3. Kneeling Bicep Curl
A4. Kneeling Lat Raise
A5. Tabletop Single Arm Row
A6. Tabletop Single Arm Fly
A7. Tricep Pushup
A8. Plank with Alternate Shoulder Tap (optional)
A9. Floor Press

Equipment:
- Resistance Bands

Workout:
A1. Overhead Press
A2. Bicep Curl with Extension
A3. Tricep Extension
A4. Standing Bicycle
B1. Lateral Raise
B2. Offset Farmers Carry with Oblique Crunch

Equipment Needed:
- Resistance Bands

Workout:
A1. Curl to Press
A2. Band Pull Aparts
A3. Front Raise
A4. Pushups
A5. Plank Saws / Plank Hold

Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor

Workout:
A1. Z Press
A2. Elevated Bicep Curls
A3. Tricep Kickback
B1. Single Arm Cable Bicep Curl
B2. Low to High Woodchop
C. Core Finisher

Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor

Workout:
A1. Lat Pulldown
B1. Single Arm Row
B2. Cable Bicep Curl
C1. Seated High Bar Row
C1. Alternating Bicep Curl

Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor

Workout:
A1. Underhand Lat Pulldown
A2. Wide Grip Bent Over Row
A3. Alternating Single Arm Bicep Curl
B1. 1/2 Kneeling Single Arm Row
B2. Barbell Bicep Curl
C1. Cable Pullover
C2. Face Pull

Equipment Needed:
- Band Bar
- Resistance Bands
- Bench/Chair

Workout:
A1. Bench Press
A2. Seated Shoulder Press
A3. Tricep Extension
B1. Single Arm Arnold Press
B2. Tricep Dips
C1. Lateral Raise
C2. Plate Press

Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor

Workout:
A1. Wide Grip Bent Over Row
A2. Bicep Curls
B1. Single Arm Lat Pulldown
B2. Straight Arm Lat Pulldown
C1. Cable Supinated Bent Over Row
C2. Cable Hammer Curl
D1. Bicep 21's

Equipment Needed:
- Band Bar
- Resistance Bands

Workout:
A1. Shoulder Press
A2. Bicep Curl with Extension
A3. Tricep Kickbacks
A4. Single Arm Front to Lateral Raise
A5. Narrow to Wide Hammer Curl
A6. Horizontal Tricep Extension
A7. External Shoulder Rotation
A8. Steering Wheel
A9. Jab & Cross

Equipment Needed:
- Band Bar
- Resistance Bands

Workout:
A1. Floor Press
A2. Tall Kneeling Shoulder Press
B1. Band Pull Aparts
B2. Bent Over Row
B3. Bicep Curls

Equipment Needed:
- Band Bar
- Resistance Bands

Workout:
A1. Front Raise
A2. Shoulder Press
A3. Lat Raise
A4. Svend Press
A5. Y Raise
A6. Single Arm Press
A7. Upright Row

Equipment Needed:
- Band Bar
- Resistance Band
- Door Anchor

Workout:
A1. Shoulder Press
A2. 1/2 Kneeling Single Arm Row
B1. Hammer Curl
B2. Upright Row
C1. Bird Dog
C2. Superman
C3. Hollow Hold

Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor

Workout:
A1. Lat Pulldown
A2. Tall Kneeling Shoulder Press
A3. Face Pull
B. 1/2 Kneeling Low to High Woodchops

Equipment Needed:
- Band Bar
- Resistance Bands

Workout:
A1. Tall Kneeling Shoulder Press
A2. Banded External Shoulder Rotation
B1. Bicep Curl
B2. Upright Row
C1. Deadbug
C2. Superman with Lat Pull

Equipment Needed:
- Band Bar
- Resistance Bands

Workout:
A1. Walkout to Pushup
A2. Z Press
A3. Seated Wide Grip Row
B1. Pullaparts
B2. Bicep Curl
B3. Y Raise
C1. Forearm Plank

Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor

Workout:
A1. Floor Press
A2. Alternating Crab Reaches
B. 1/2 Kneeling Single Arm Lat Pulldown
C1. Supinated Grip Bent Over Row
C2. Cable Hammer Curl

Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor

Workout:
A1. Bent Over Row
A2. Shoulder Press
A3. Bicep Curl
B1. Face Pull
B2. Tricep Pushdown
C1. Bird Dog