Advanced Upper Body Lose Fat Workout — Resistance Bands

Advanced resistance band upper-body workout focusing on fat loss and muscle definition. Full body engagement with compound and isolation exercises.

Level: advanced · Muscle group: upper-body · Equipment: resistance-bands · Duration: 45 min

Exercise Breakdown (10 exercises)

  1. 1. Band Pull-Aparts
    3 sets · 15 reps · 45s rest
  2. 2. Band Chest Press (e.g., anchored to a sturdy object)
    3 sets · 12 reps · 60s rest
  3. 3. Band Rows (e.g., seated or standing)
    3 sets · 10 reps · 60s rest
  4. 4. Band Overhead Press
    3 sets · 8 reps · 60s rest
  5. 5. Band Bicep Curls
    3 sets · 12 reps · 45s rest
  6. 6. Band Tricep Extensions (overhead or kickbacks)
    3 sets · 12 reps · 45s rest
  7. 7. Band Face Pulls
    3 sets · 15 reps · 45s rest
  8. 8. Band Pallof Press (anti-rotation)
    3 sets · 10 reps · 60s rest
  9. 9. Band Plank with Row
    3 sets · 8 reps · 60s rest
  10. 10. Band Lat Pulldowns
    3 sets · 10 reps · 60s rest

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