The following workout is an upper body strength training routine using a
resistance band. For beginners, start with one set of 16 repetitions of
each exercise. For intermediate exercisers (those who have been lifting
weights for up to three months), perform 1-2 sets of 12-16 repetitions.
For advanced exercisers (those who have been lifting weights for three or more
months), perform 2-3 sets of 12-16 repetitions. Make sure you warm up for
5-10 minutes before beginning this routine and that you stretch each muscle
group both between sets and after your workout. To progress, use thicker
resistance bands.
| One-Armed Chest Press. To see a video demo, click here. | |
Bent Over Row (Back). To see a video demo, click here. | |
| Rear Delt Row (Back/Shoulders). To see a video demo, click here. | |
One-Armed Reverse Fly (Back/Shoulders). To see a video demo, click here. | |
| Lateral Raise (Shoulder). To see a video demo, click here. | |
Front Raise (Shoulder). To see a video demo, click here. | |
| Overhead Press (Shoulder). To see a video demo, click here. | |
Shoulder Rotation (Rotator Cuff). To see a video demo, click here. | |
| Band Kickback (Triceps). To see a video demo, click here. | |
One-Armed Triceps Extension (Triceps). To see a video demo, click here. | |
| Bicep Curl (Biceps). To see a video demo, click here. | |
One-Armed Bicep Curl (Biceps). To see a video demo, click here. | |
| Cross-Body Bicep (Biceps). To see a video demo, click here. | |
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