I will use expander deadlifts for lover back (actually I know three ways as I could perform deadlift-type of motion with chest expander: I will use one in which I feel lover back most) and add planks to core workout.
Yeah, I saw deadlift for that set up. It is very cool. Hopefully I will expand my home set up for workout (currently have only one crappy manufactured rubber chest expander).
For legs I do now bodyweight squats and expander lying leg curls (alternate legs).
My current workout (I try to orient it for bodybuilding and health purposes) is bellow.
I have found that spliting workout in two days with 9 excercises - 3 for body part - 3 sets each + 1 additional excercise - 3 sets worked for my pretty well years ago with weights, with strands i now use 8 excercises - 4 sets each and 2 aditional excercises - 3 sets each:
Day 1 - push
Chest - Push ups, Back press
Shoulders - Front chest pull, Shoulder press
Triceps - Archer´s pull, Triceps press
additional - forearms: Superset wrist curl/reverse wrist curl
Day 2 - legs, pull
Legs - Squats, Leg curls
Back - Overhead downward pull (alternating back and front), Seated rows
Biceps - Biceps curl, Hammer biceps curl
additional - core: Leg raises, Bridges
At the end of every workout I do neck stretches that physio-therapist teach me (neck spine problems).
But I have in mind workout with same number of excercises and sets as I use with weights (so 9-3-3 + 1-3-3) where I ad some excercises to workout above:
Chest + Front press
Shoulders + Whippet
Triceps + Diamond push ups
additional will stay - wrist curl superset
Legs + Calf raises
Back + Expander deadlift
Biceps + Reverse curl
additional - I don´t know here, which ab excercise from mentioned (leg raises, planks, bridges) choose. Maybe leg raises should stay here and I will use one set of plank + bridge as pre-workout or post-workout excercise.
Do You think that good set ut or will You personaly change something (maybe add more leg and core sets and substract some excercises that target triceps or shoulders, which are with expander many ) ?