Mike Thurston
@mikethurston·1.6M subscribers·542 videos
Back & Biceps Bodyweight & Band Home Workout
Posted
March 30, 2020
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as posted by the channelFull pull workout which you can do at home using only your bodyweight and resistance bands.
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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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Guests & Subjects Covered
JOIN THRST VIP HEREMy PodcastSets B Chair HugSets C BatwingsSets D Reverse HyperextensionsD Face PullsE Reverse Band Flys
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