Is the green band more or less resistance than the yellow and blue together? If the blue does not exhaust the muscles should I go up to a green or just add the yellow to the blue?

I just started this today. Did my first workout and have a couple of questions. First - what does a normal weekly routine look like? In the "Your Weekly Workout" section I see the weekly workout which is what I did today. Should I do this like every three days or something? I also see there are two "Finisher" videos but I'm not sure what they are for. Should I do that after completing the full weekly workout? Second - on the Tricep Extension I felt a lot of burning in my upper back inward by the spine, a lot more than actually in the triceps. Was I doing something wrong or are my back muscles just weak?

Lunch..... Turmic Quinoa, Broccoli, Kale, Avocado, Chicken, Sweet Potato, Grapes, Walnuts. LUNCH AND DINNER: PICK ONE FROM EACH CATEGORY Fiberous Carbs - Veggies and Beans Protein - chicken, fish, seafood, steak, beans (GRILLED NOT FRIED)(NOT EVEN CHICKEN TENDERS FAT - avocado, pumpkin seeds, olives, coconut oils