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Upper body with a tube band

Shoulders, back and arms with one tube band that you stand or sit on.

You need: A tube band with handles. No door anchor needed. Length: 2 days a week for 4 weeks, about 30 minutes a day. Level: Beginner.

Day 1 · Tuesday: Shoulders, back and arms A

  1. Overhead press (tube band): 3 sets of 10
  2. Bent-over row (tube band): 3 sets of 12
  3. Lateral raise (tube band): 3 sets of 12
  4. Reverse fly (tube band): 3 sets of 12
  5. Biceps curl (tube band): 3 sets of 12
  6. Triceps kickback (tube band): 3 sets of 12

Day 2 · Friday: Shoulders, back and arms B

  1. Seated row (tube band): 3 sets of 12
  2. Front raise (tube band): 3 sets of 12
  3. Shrug (tube band): 3 sets of 15
  4. Hammer curl (tube band): 3 sets of 12
  5. Overhead triceps extension (tube band): 3 sets of 12

Each week gets a little harder: week 2 adds two reps per set, week 3 adds a set, week 4 adds both. After week 4, move to a stronger band and start again.