@dlock13 @Muse I just kind of made up my own routine with these based off of my knowledge of working out and what not. I can try and explain. I'll put my routine in detail below. Remember though, do sets that you can do not what I can do. My rep amount and stuff is just my self so don't worry about trying to match or do it exactly.
Chest - I will alternate starting with flat or incline pushups.
Flat pushups - 3 sets of these. Right now I'm working on sets of 35
Incline pushups (pushups with feet on chair) - 3 sets of 25. If I start with incline, I will try to do sets of 35 of those, 25 of flat. When I started I was doing sets of 20 on my first setes.
Cable flies - put the door anchor with the cable set up top in the center of a door and just do standing fly motions like cable crossovers. I do 3 sets of 25 reps.
Triceps
Double pushdowns - I keep the door anchor at the top with the cables looped through, and stand back a bit, and just do pushdowns similar to pushdowns with a cable machine. 3 sets of 25.
Single overhead pushovers - I put the door anchor below the door and connect one end of bands to the anchor, one end to a handle. I then turn around and face away from the door, with one arm holding the cable to the side of one of my heads, and just push with my triceps. I do 3 sets of 25 for each arm. Feels similar to a skull crusher.
Single kickbacks - with the anchor at the bottom and cables still connected to the door anchor, other end to the cable, I face the door, bend over slightly and just do a kickback motion similar to if you were doing a dumbell one. 3 sets of 25.
Back
Lat pulldowns - door anchor up top, loop cables through and put handles on each side, and I sit on the floor and am back from the door a few feet, and just do a pulldown motion. 3sets of 25.
Standing row - like with the tricep exercises where you anchor to the bottom for a single arm exercise, I face the door and stand, and just pull back like doing a row.
Shoulders
Standing single shoulder press - hook up one side of the cables to a handle. Then for your left shoulder, step on the left over part of the band so that you have tension right about when the cable is below your left pec. Then you know you have enough tension on it. Then just put it in the shoulder press position and do a shoulder press motion. 3 sets of 20 with each arm.
Standing side and front raises - Like with shoulder presses, hook one side of the cables to a handle and step on the cable. Step on it so that you are just starting to feel tension when you have your arm at your side by your knee. Then do a side raise like you would with a dumbell. I do a set of 15 with my left hand, set of 15 with my right hand, then I put the cable in the same position and instead of moving it side, I raise it infront of me 15 times with left arm, then right arm 15 times.
Traps
Shrugs - kind of awkward and odd, but I take every cable I have and connect both sides to handles, then I step on both sides of cables kind of near the handle, with my feet pretty wide, because that is the only way to get tension with my arms at the side. Then I do 3 sets of 25.
Biceps
Straight bar curls - connect both sides to handles and step on the cables so they go under both feet and you have tension with your arms hanging naturally to your sides. Then I do 3 sets of 25
Hammer curls - connect one side to a handle and step on the other side so you have tension with your arm at your side naturally. Then just do a hammer curl motion. I do each arm separately and do 3 sets of 25.
Abs
Leg lifts - I just lie on my back, put my arms up above my head, and lift my legs 90 degrees in the air and go down. I do like 3 sets of 25 or so.
Crunches - just normal crunches with my legs up
Side bends - I take a cable and connect one side to handle and step on the other right by the base of the handle, and just do side bend motions so you feel it in your obliques. 3 sets of 25.
Legs
Squats - connect both sides of the cables to handles and step on them so you feel tension with your arms down naturally, similar to how you would do curls. Then squat down and pull your arms up to your shoulders, like you were doing a clean, and just squat. I have been doing 3 sets of 25 but have gone up 1 each time and am at 32 now.
Stiff leg dead lifts - now these I do with those circular rubber band things. I just put all 4 of em together, stand on them with both of my feet, keep my legs straight, and do the normal motion of stiff legged dead lift. I do the same amount of these I do with squats.
Calf raises - I just go on a stair and do however many of the above sets I do and do them with these.
I took this video a while ago to show my brother and sister how I am squatting with these things and this will help you get an idea of what I mean when I say to "step on" these things with two feet. And it will help you get the idea of how you can step on it to do all of the other exercises I am talking about too.