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Day 1

Banded Full Upper Body Workout 5 exercises | 1 sections

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Section Type

Exercises

Banded Shoulder Press

Banded Shoulder Press is an exercise where you press resistance band handles overhead from shoulder height. It targets the shoulders, improves overhead strength, and enhances shoulder stability How to Perform - Stand with your feet shoulder-width apart, securing the resistance band under both feet. Hold the other end of the band in each hand at shoulder height, palms facing forward - Extend your arms overhead, fully straightening your elbows while keeping control of the movement - Bring your hands back down to shoulder height in a controlled motion

Sets

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Set 1

Rest (sec) Reps

Set 2

Rest (sec) Reps

Set 3

Rest (sec) Reps

Section Type

Exercises

Banded Upright Row

The Banded Upright Row is a strength exercise targeting your shoulders, upper back, and traps. Instead of using a barbell or dumbbells, you perform the movement using a resistance band, making it joint-friendly and easy to do anywhere How to Perform - Stand with your feet hip-width apart, securing the resistance band under both feet. Hold the other end of the band with both hands in front of your thighs, palms facing your body - Pull the band upward toward your chest, leading with your elbows and keeping them higher than your hands - Pause at the top when your hands reach chest level, then slowly lower the band back down

Sets

Fields Reps

Set 1

Rest (sec) Reps

Set 2

Rest (sec) Reps

Set 3

Rest (sec) Reps

Section Type

Exercises

Banded Bentover Rows

Banded Bent Over Rows are an exercise where you hinge forward and pull a resistance band toward your torso. They strengthen your upper back, improve posture, and build core stability How to Perform - Stand with feet shoulder-width apart, securing the resistance band under both feet. Hold the band with both hands, palms facing your body, and slightly bend your knees - Bend forward at the hips until your torso is at about a 45-degree angle, keeping your back straight and core engaged - Pull the band toward your torso by driving your elbows back and squeezing your shoulder blades together - Hold for a second at the top, then slowly extend your arms back to the starting position

Sets

Fields Reps

Set 1

Rest (sec) Reps

Set 2

Rest (sec) Reps

Set 3

Rest (sec) Reps

Section Type

Exercises

Banded Bicep Curls

Banded Bicep Curls are an exercise where you stand on a resistance band and curl the ends up toward your shoulders to strengthen your biceps. They help build arm muscle, and improve grip strength How to Perform - Stand with your feet shoulder-width apart, securing the resistance band under both feet. Hold the other end of the band in each hand with palms facing forward - Bend your elbows to bring your hands toward your shoulders, squeezing your biceps at the top - Lower your hands back down in a controlled motion, keeping tension in the band

Sets

Fields Reps

Set 1

Rest (sec) Reps

Set 2

Rest (sec) Reps

Set 3

Rest (sec) Reps

Section Type

Exercises

Banded Tricep Extensions

Banded tricep extensions target the back of the upper arms by extending your elbow against resistance from a band to strengthen and tone the triceps How to Perform - Stand with feet shoulder-width apart. Secure the band under one foot or anchor it behind you. Hold the other end of the band with both hands behind your head, elbows bent - Press the band upward until your arms are fully extended - Bring your hands back to the starting position in a controlled motion

Sets

Fields Reps

Set 1

Rest (sec) Reps

Set 2

Rest (sec) Reps

Set 3

Rest (sec) Reps