Type: Hypertrophy
Muscle groups targeted: Upper body
Equipment: A resistance band is required, a mat is recommended
Length: 20 - 45 minutes
Levels (based on ACSM and NSCA guidelines)
Beginner: 10 reps, 1 set, 30 sec rest between exercises
Intermediate: 12 reps, 2-3 sets, 45 sec rest between exercises
Advanced Reps/Sets: 12 reps, 4 sets, 30 sec rest between exercises
With the pandemic numbers, it can be scary to head to the gym to workout. This workout focuses on upper body hypertrophy so you can forget the gym and build upper body muscle mass at home! All exercises and stretches have video links included to build confidence in your form and ROM!
Warm-up (5 min)
Jumping Jacks the link also includes great alternatives!
Active Break: 30 seconds
Main Set
Bicep curls with band
Tricep kickback with band
Push-up to side plank (5/5/6 each side)
Tricep dips on a bench/chair
Shoulder press with band
Rows with band
Anterior raise with band
Elbow plank hold for 30/30/45 seconds
Active Break: 30 seconds
Cooldown (5 min)
Disclaimer: Exercise at your own risk. Do not try exercises that you are not comfortable doing. CP Fitness is not responsible for any injuries. Consult a physician if unsure whether or not to begin exercise. Workout plan was made using ACSM and NSCA guidelines. We are not certified professionals, only kinesiology students with personal fitness experience and are aware of guidelines and recommendations through our university program
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