Gym Lycan

Upper Body, resistance bands only – high rep burn for 20 minutes.
Reps – as many as possible with good form in 30 seconds per set. 30 second rest between sets.
Focus is on strict form, achieving burn instead of failure.

I used this workout, following along.

These are the my bands, I warm up with the red, and do the high volume working sets with the black. I occasionally drop set down to the red and extend a 30 second set to 45 seconds.