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Attached Upper Body Challenge Workout

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Upper Body Challenge Workout

Upper Body Challenge Workout

The following Upper Body Challenge Workout is a rep based workout that uses a rep scheme of 21-15-9-5

You will alternate through 6 different attached band exercises using 3 different levels of band resistance for specific exercises. Pulling should be the strongest band versus arms will be the smallest bands.

You should do 21 reps of each exercise before moving to 15 reps of each exercise before going to 9 reps of each exercise and then finishing with 5 reps of each exercise. Record the time it takes for you to finish.

Band Setups

Choose a pair of bands that will allow you to train all 6 exercises knowing that smaller muscle groups will be placed at a lower starting tension. One pair of bands has a 30 to 40 lb variance which makes transitioning between exercises with this type of workout seamless.

Package Recommendation to Use in this Workout

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Above Average Strength Levels

Advanced Total Fitness Package - Upper Body Challenge Workout

Average Strength Levels

Upper Body Challenge Workout

Below Average Strength


Economy Fitness Package


Low Strength




Meet Dave

Dave Schmitz, PT, CSCS, PES has been writing, teaching and training how to implement resistance band training for rehabilitation, general conditioning, and performance since 1996. He is the founder & co-owner of Resistance Band Training— the leading band provider worldwide.

Along with being a co-author of the Amazon best seller, Total Body Breakthroughs, Dave is also the author and producer of numerous fitness & nutrition articles, E-books, DVDs. His passion is focused on trainers, clients, and athletes improve their body’s ability to handle momentum, gravity and ground reaction forces using elastic resistance. Dave also consults online with several high schools, universities, private performance training business and is also on the board of experts for the International Youth and Conditioning Association (IYCA).

2 Responses to "Attached Upper Body Challenge Workout"
  1. artie says:

    hi dave!!
    this looks right up my alley . my knees are blown out so i am still doing excersises i learned in rehab for lower body. what are the names of these movements and can you post a pdf or something so i can print it out ?

  2. Dave Schmitz says:


    Will have that in thebandgym.com

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