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Back & Biceps Bodyweight & Band Home Workout

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MikeThurston
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Published on 14 Apr 2020 / In Sports

Full pull workout which you can do at home using only your bodyweight and resistance bands.

» Home Workout Programmes - https://mikethurston.co.uk/

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The Routine:

A (Optional): Pull Ups: 5-10 reps, 3 Sets

B1: Chair Hug: 10-12 reps
B2: Single Arm Rear Delt Fly: 12-15 reps, 3 Sets

C1: Batwings: 12-15 reps
C2: Single Arm Band Row: 12-15 reps, 3 Sets

D1: Reverse Hyperextensions: 12-15 reps
D2: Face Pulls: 15-20 reps

E1: Single Arm Bicep Curl: 10-12 reps (top) + 8-10 reps (bottom)
E2: Reverse Band Flys: 10-15 reps + failure on dropset (~25-30 reps)

Each week look to make the routine more difficult by:
- increasing number of reps
- slowing down tempo
- increasing number of sets
- reducing rest period
- placing more tension on working muscle

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