Type: Endurance
Muscle groups targeted: Upper Body - Biceps, Triceps, Pecs, Lats, Deltoids, Traps, Forearms
Equipment: TheraBand
Length: ~30-40 minutes
This week’s workout focuses on upper body endurance using TheraBands which are fairly inexpensive Research has shown that TheraBands are an effective way to build muscle and have similar muscle activation to free weights (*see reference). With that being said, TheraBands have different resistances so it’s important to choose a resistance that is challenging enough to ensure you maximize your gains.
Choose an appropriate level, appropriate TheraBand, and complete each exercise properly, going through the full ROM of each movement. Video links are included to explain and demonstrate movements.
Levels (based on ACSM and NSCA guidelines)
Beginner: 20 reps, 2 sets, 30 sec rest between exercises, 120 second break between sets
Intermediate: 20 reps, 3 sets, 30 sec rest between exercises, 90 second break between sets
Advanced: 20 reps, 3 sets, 20 sec rest between exercises, 60 second break between sets
Warm-Up (5 min)
Perform similar movements to the main set using a lighter TheraBand than the one you are going to use for your main set. If you only have 1 TheraBand, perform the movements without one
Jog on spot
Break: 30 seconds
Main Set (Review each video to see the ROM required)
Arnold Press (can also do kneeling with band under knees)
Front to Lateral Raises (1 rep = 1 front raise to lateral raise OR 1 lateral raise to front raise)
Repeat required sets and rest
- Beginner: 2 sets, 2 min break between sets
- Intermediate: 3 sets, 1.5 minute break between sets
- Advanced: 3 sets, 1 minute break between sets
Break: 30 seconds
Cooldown (5 min)
Dynamic and static stretches
Examples of upper body stretches:
Lat stretch (can be done on the side of a chair)
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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