I assume you did a Google search and found the Thera-band Resistance Band & Tubing Instruction Manual.
I find Thera-band too light for serious training. I prefer these: http://www.liftinglarge.com/Kilo-Bands_bymfg_3-0-1.html
The bottom line is that you need to work the same movements you normally work with weights. Push, press, hinge and squat. Carries are hard to do effectively with bands.
Push: Use bands to make push ups harder or do over head presses.
Pull: Use a solid anchor and pull. (make sure it's solid. Speaking from experience, it's embarrassing otherwise)
Squat: Use them to make bodyweight harder or as assistance for single leg squats.
Hinge: Good mornings or deadlifts, while standing on the bands. (long bands for good mornings, short bands for deadlifts.)