Thanks for joining the Gorilla Bow Team! We have online videos to help get you started: http://gorillabow.com/welcome We have new videos and workout program coming soon.
We have a color chart that you can find here: https://www.gorillafitnessequipment.com/pages/gorilla-bow-resistance-band-specifications
4 bands Multi-Layer Band Kit Included:
o Yellow (thin) 10 lbs. (at 2.5x stretch)
o Red (medium) 20 lbs.
o Blue (heavy) 32 lbs.
o Black (extra heavy) 45 lbs.
You can use up to 4 bands from 5 pounds to 340 pounds in tension on the Gorilla Bow and the canvas wrap can be used to wrap multiple resistance bands so they do not separate when you are doing chest and other exercises (not always needed).
We also have an eBook, Unleash Your Beast, which includes Gorilla Bow workouts and a 12 week fitness and nutrition program. Unleash Your Beast!
Please let us know if you have any other questions. We want to ensure you get the most out of your Gorilla Bow!