A exercise device includes: a u-shaped frame; first and second arms pivotally coupled to ends of the frame; a first pair of bands that resist pivotal movement between the u-shaped frame and each of the first and second arms; and an arm bar. The arm bar is releasably coupled proximate to the free end of each of the first and second arms. As configured the device is usable for a first set of exercises. A first end of each of a second pair of resistance bands is respectively secured in proximity to first and second ends of the arm bar. The second ends of the second pair of resistance bands have loops fixedly secured thereto. When the arm bar is not releasably secured to the first and second arms, it is usable in combination with those bands and loops for a second set of exercises, providing a full body workout.