Home Fitness Today’s Workout: Upper Body with Bands

Today’s Workout: Upper Body with Bands

As a new feature on the blog, I am bringing my workouts to the public. You can follow along with my routine if you want by checking in on the blog, or you can enter your email address and get your the workouts sent directly to your email. So one day when I’m famous you can say, “I’ve been working out with Glen since 2014.”

I thought about what to call these workouts. Do I piggyback off Crossfit and use the WOD (workout of the day)? Do I make up my own fancy acronym?

TWO – Today’s Workout

WOT – Workout of Today

GGFDCFW – GlenGoschFitness.Com’s Featured Workout.

Maybe I’ll just call it something new each time. We’ll see.

Today’s Workout: Upper Body with Bands

Today I had to switch up my routine from what I wanted to do.

I am dealing with a couple of things:

I just got a steroid shot in my knee to help rehabilitate a torn MCL from several months ago. Nothing major, but the doc said to “take it easy” on the knee for a couple of weeks.
I planned on doing some upper body exercises at the gym today, but then I had some family issues and did not have time to get my morning workout in at the gym.

Enter the GGFDCFW for today: Upper body with resistance bands. I wanted to do something for my upper body that would not put any strain on my knee. So no lifting weights over my head – did not want to put pressure on the knee. No pushups – it’s surprising how much your knees/quads are involved when in the plank position. I discovered that when I first sprained my knee last November.

So the bands were the perfect solution for today.

Here is the workout:

  • Chest press with bands anchored in doorway
  • Single arm row with bands anchored in the doorway
  • Shoulder press
  • Triceps press down with bands anchored in the doorway
  • Biceps curls

I did that as a circuit, twice.

  • Chest Fly, bands in doorway
  • Upright row
  • Front/lateral raises
  • Triceps Kickbacks
  • Biceps curls with bands anchored in doorway, arms horizontally extended and curling toward the head.

Done as a circuit as well, twice.

Screenshot 2014-10-27 at 8.04.55 PM

Curl, band attached to door

Screenshot 2014-10-27 at 8.05.54 PM


Screenshot 2014-10-27 at 8.03.48 PM

Upright row

Screenshot 2014-10-27 at 8.01.47 PM

Front raise

Screenshot 2014-10-27 at 8.01.02 PM

Lateral raise

Screenshot 2014-10-27 at 8.00.12 PM

Chest fly

Screenshot 2014-10-27 at 7.58.49 PM

Biceps Curl

Screenshot 2014-10-27 at 7.57.12 PM

Shoulder press

Screenshot 2014-10-27 at 7.58.05 PM

Triceps press down

Screenshot 2014-10-27 at 7.55.40 PM

Single arm row



Not making it to the gym is NOT an excuse to not workout. I got a nice little burn using the bands, and I expect to be sore tomorrow being that I have not used the bands in a while.

See you tomorrow!


 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
No Comments  comments 
© Glen Gosch Fitness | Fitness at A-