Resistance Band Workout for the Upper Body

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Arnold's Classic Twisting Back Double Bicep Pose

Resistance Band Lat Pulldown

3 - 4 Sets

Maximum Reps

Resistance Band Incline Chest Press

3 - 4 Sets

Maximum Reps

Resistance Band Bicep Curls

3 - 4 Sets

Maximum Reps

Resistance Band Tricep Overhead Press

3 - 4 Sets

Maximum Reps

Resistance Band Shoulder Press

3 - 4 Sets

Maximum Reps

Arms and Shoulder Workout

EZ Bar Curls

4 - 5 Sets

8 - 10 Reps

DB Shoulder Push Press

4 - 5 Sets

8 - 10 Reps

DB Lateal Tricep Extensions

4 - 5 Sets

8 - 10 Reps

Cable Bicep Curls

3 - 4 Sets

12 - 15 Reps

DB Seated Lateral Raises

3 - 4 Sets

10 - 12 Reps

Works the Triceps Too!

Close Grip BB Chest Press

3 - 4 Sets

10 - 12 Reps

Dumbbell Bicep Curl

2 - 4 Sets

12 - 15 Reps

Bent Over Dumbbell Lateral Raise

2 - 4 Sets

12 - 15 Reps

Close Grip (Tricep) Push-Up

2 - 4 Sets

Max Reps

Bicep, Tricep and Shoulder Workout

Biceps: 3 - 4 sets

Ball preacher curl: 10 reps

Dumbbell bicep curls: 12 reps

21's 
7 lower, 7 complete, 7 upper

Triceps: 3 - 4 sets

Tricep dips with body weight: 10 reps

Tricep kickbacks: 12 reps

Lying lateral tricep extenstions
12 reps

Shoulders: 3 - 4 sets

Standing dumbbell press
10 reps

Dumbbell front raises
10 reps

Dumbbell seated lateral raises
12 reps

Bent-over dumbbell lateral raises
15 reps

Chest and Back Workout: Body Weight and Cable Pulley Exercises

Chest and Back Workout: Body Weight and Cable Pulley Exercises

Body Weight and Cable Pulley Exercises

3 to 4 Sets
All Push ups: Max Reps

Back exercises
To build: 8 - 10 Reps
Lean out: 12 - 15 reps
Back Extension: 30 sec. - 1 min.

1. Close grip Push-ups (Tricep Push-ups)

Targets: Chest, Triceps, and Core

Inclined Push-ups

Targets: Lower Chest, Arms, and Core

Declined Push-ups

Targets: Upper Chest, Shoulders, Arms, and Core

Cable Flys (Lower)

Targets: Lower and Middle Chest and Arms

Lat Pulldown: Wide Grip

Targets: Upper Lats, Teres Major, Traps and Biceps

Reverse Grip Pull Ups

Targets: Lats, Teres Major, Traps and Biceps

Seated Cable Row

Targets: Mid Lats and Biceps

Back Extensions

Targets: Mid and Lower Back with Glutes

Arms and Shoulders Pyramid Workout

Arms and Shoulders Pyramid Workout

Biceps

3 - 4 Sets

EZ Bar 21's

7 reps low curls

7 reps high curls
7 reps complete curls

Dumbbell Hammer Curls

12 - 15 reps

Seated Incline Bicep Curls, Outward

8 - 10 reps

Triceps

3 - 4 Sets

Tricep Push-ups

To Failure

Dumbbell Overhead Tricep Extension

12 - 15 reps

Seated Tricep Dip Machine

8 - 10 Reps

Shoulders

3 - 4 Sets

Dumbbell Upright Rows

15 Reps

Lateral Dumbbell Raises

12 reps

Seated Bent-Over Lateral Raises

10 reps