Workout Routines

Today's Workout 32: The band-resistance circuit to build muscle

You just need one piece of equipment—the resistance band—to stack on size, while avoiding injury.

Today's Workout 32: The Band-Resistance Circuit To Build Muscle
Duration 30-45
Exercises 4
Equipment Yes

The resistance band is one of the most versatile, and often underrated, tools for building muscle. Incorporating the stretchy band into your routine will not only help you avoid injury, but also provide a more flexible range of motion to target underutilized muscle groups.

This dynamic routine is proof of just that. Each exercise in this mass-building circuit—overhead band presses, band side raises, band alternating front raises, and band rear delt flyes—is designed to stack size on your entire body, all while preventing muscle strain.


You'll do this workout as a circuit, meaning you'll complete each exercise consecutively without rest. Once you've finished all exercises, rest for 30 seconds. Repeat the entire circuit for 5 to 10 rounds.

Depending upon your ability, you may shorten or lengthen the rest period. You may also complete more or fewer rounds.

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Today's Workout 32 The resistance band circuit to build muscle (do 5-10 rounds)

Exercise 1.

Dumbbell Overhead Press You'll need: Dumbbells How to
Dumbbell Overhead Press  thumbnail
-- sets
10 reps
-- rest
Instead of using dumbbells, perform this exercise using resistance bands.

Exercise 2.

Band Side Raise You'll need: Resistance Band How to
How To Do A Band Side Raise thumbnail
-- sets
10 reps
-- rest

Exercise 3.

Front Raise You'll need: Resistance Band How to
Front Raise  thumbnail
-- sets
10 reps
Hold a part of the band in each arm and alternate the front raise. rest

Exercise 4.

Band-Resisted Flye You'll need: Resistance Band How to
Band Resisted Flye thumbnail
-- sets
10 reps
30 sec. rest