This Push-Pull Resistance Band Workout Will Pump Your Upper Body

While the coronavirus (COVID-19) pandemic has halted the cadence of everyday life for just about everyone, the world is now beginning to adjust. We’re all handling the challenges of social distancing and self-isolation differently—but that doesn’t mean that we have to go it completely alone in every sense.

At Men’s Health, we’re using this period as an opportunity to build up our community and share as much useful, positive information as possible. For everyone stuck missing their typical workout routines with gyms and fitness centers closed down, we’ve done our best to provide as many at-home workout options as possible. But that’s just the start. We’re also hosting live workout sessions on Instagram with some of our favorite trainers to fill the fitness class-shaped void in your daily routine.

Men’s Health fitness director Ebenezer Samuel, C.S.C.S., creator of the New Rules of Muscle program on All Out Studio, was joined by celebrity trainer, gym owner, and Superhero Fit program creator Don Saladino for the latest session. The half hour, double-team session uses just a resistance band and a platform for a pull-push upper body session.

Because you’re working with two trainers, you have the opportunity to follow along while one of them is working, then rest as the other takes a turn. If you’re really hoping to get done quickly, the push-pull construction of the routine allows you to alternate exercises back-to-back in a superset (as the pair does in the back part of the routine).

But you’d be better served listening to the advice of these two experts as they answer questions from the live session. You’ll learn a lot more than you would just blindly following the written workout plan.

Don Saladino x Ebenezer Samuel Push-Pull Resistance Band Workout

Paused Pushups – 3 sets of 15 reps

Bent-Over Alternating Resistance Band Row – 3 sets of 10 reps

Half-Kneeling Single-Arm Band Incline Press – 3 sets of 10 reps per side

Prone Resistance Band Superman Pulldown – 3 sets of 8 to 10 reps

Superset – 3 rounds

Seated Half-Iso Preacher Curl – 10 reps

Resistance Band Floor Skullcrusher – 10 reps

Stay up to date with our workouts every single weekday at 12 p.m. ET. Want to keep up with the sessions you’ve missed? Check out the whole collection here.

Men’s Health


Want some more workouts from Saladino? Check out his Men’s Health Superhero Shred program on All Out Studio. You can also try his new Bodyweight Challenge at home.

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