20-Minute Upper Body Resistance Band Workout for Home Fitness
Are you looking for more structure in your workout routine? This 20-minute upper body resistance band workout is part of a comprehensive weekly training plan designed to target all major muscle groups efficiently.
The complete weekly workout plan consists of:
- Upper body workouts on Mondays and Thursdays
- Lower body workouts on Tuesdays and Fridays
- Total body workouts on Wednesdays and optionally on weekends
The Upper Body Workout
This upper body routine features five targeted exercises performed for high repetitions. You'll complete four sets of this circuit for a complete 20-minute workout that effectively works your chest, back, shoulders, and arms.
The Exercises
- Chest Press – 15 repetitions with both arms simultaneously
- Lat Pull – 15 repetitions, focusing on squeezing your back muscles
- Shoulder Press – 30 total repetitions (15 per arm) performed in an alternating fashion
- Tricep Extensions – 15 repetitions to target the back of your arms
- Bicep Curls with Tricep Kick – A combination movement that works both your biceps and triceps
Rep Range and Customization
The recommended 15 repetitions per exercise is based on a preference for higher rep ranges, which can be excellent for building muscular endurance and achieving a good pump. However, you can adjust the repetition range based on your fitness level and goals.
By following this structured approach to your weekly workouts, you'll ensure balanced development of all major muscle groups while maintaining consistency in your training routine.
