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This time full body. I would like to keep it simple:
- 8 excercises, 4 sets each. Ideally excercises, that target more than one muscle group.
Bodyweight squat raises (= calf raise motion at the end of each squat) = target all main leg muscle groups
Push ups = target chest, triceps, shoulders, core
Overhead downward pull = target lats, hands, shoulders
Back press = target chest, triceps, shoulders
Front chest pull = target shoulders, triceps, chest and middle back
Rows = target middle back, biceps
Reverse biceps curl = target biceps, forearms
I´m not sure about last excercise. There are lot of triceps and shoulder´s oriented excercises (because I choose from excercises, that are staple for expander workout - like back press, ODP, etc...), so Front press and Shoulder press are out of equestion I think (I know that vertical push is missing - thinking maybe Shoulder press should be better, than Back press if I have Push ups as horizontal push. Back press seems to me unnecessary it that template - but as I wrote - it´s a staple in expander workouts and as far as my knowledge goes, BP is considered as one of best expander excercises).
Last excercise - maybe some pull excercise to equalize push/pull motions. Archer´s pull is great excercise but as other excercises - targets triceps and shoulders mainly. But upper lats, neck and maybe traps too. Whis is great. So maybe that or Another sets of Overhead downward pull (palm out) - lats and posture are my weak links, that will be great to correct it. Or maybe standard Biceps curl.
Or Leg raises to add more ab activation.
Another one is simplest template I could create for missing pull up bar:
- 8 to 10 sets:
Bodyweight squat (for legs)
Push ups (for push - chest, triceps, shoulders, core)
Rows (for pull - back, biceps)
Would You change something within templates above (are that good full body routines at all?
Could You please reccomend any other good FULL BODY workout with expanders (other than from Fatman´s book, from Fred Crivello´s and Danks template, that was posted on this formum) - the more simple, the better.