Workout #16 – Upper Body Workout w/Resistance Bands – 20 Minutes Only



CVLW #16: 20 Min Upper Body Workout w/Resistance Bands.

Here’s a great resistance band workout designed to build muscle mass (Hypertrophy) in your Chest, Back & Shoulders. The first two exercise groupings are compound sets that will increase the intensity on those specific muscle groups by adding volume, recruiting more muscle fibers, and exhausting them. This will later on lead to physiological changes like muscle growth = Hypertrophy! The third grouping of exercises is a circuit of essentially 2 supersets. Shoulder Press & Bicep Curls can be a superset, as can be Bicep Curls & Tricep Kickbacks. Put them in a circuit for an added bonus to really fry out those Shoulder & Arms in addition to the Chest & Back! Take more rest between sets if needed!

Compound Set 1 – 4 sets of 8-12 reps of both followed by rest of 45-60 seconds:
Chest Press
Chest Flys

Compound Set 2 – 4 sets of 8-12 reps of both followed by rest of 45-60 seconds:
Bent-Over Lat Pulldown
Quarter Seated Row

Circuit (& Super) Set 3 – 4 sets of 12-15 reps of both followed by rest of 30-45 seconds:
Shoulder Press
Bicep Curls
Tricep Kickbacks

Glad everyone seems to be enjoying the variety of workouts! I’m trying to add as many as possible with different equipment and varying degrees of difficulty so there’s something for everyone. Keep pushing forward people! .

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