• Fay Ellis

Home Workout Part 3: Back Day.

Home Workout Wankers 🥴 Part 3: Back Day.

Today was back day with bands. 🔥

Trust me, if you think "fck that I'm not gonna train with bands they're too easy"... don't knock it til you try it, the deadlifts today were not easy at all.

These are the type of latex bands you will need and if you can afford to get a full set then do so. https://www.ebay.co.uk/itm/293013839421

I've tried to emulate the kind of workout we usually do at the gym....the only difference being that it's all straight sets e.g no drop sets or intensity stuff.

Next week we will video some intensity techniques that you can start to introduce with the bands to make workouts more challenging.

If you try the deadlifts with the bar then PLEASE make sure it's a strong bar 🙈 If you are tall it may be best to start these from higher up your leg, more like a rack pull.

You will see that there are a couple of different options with some of the exercises, pick one that you feel suits you best.

➡️ Workout aim: 3-4 sets on each exercise, make it challenging and go near failure by the last rep if possible. See workout brief for recommended rep ranges.

Slow down your negatives if you feel it's too easy.

If you are newer to training then just 2-3 sets on each exercise will be fine as it is a long workout.

➡️ Workout brief:

This is just a guide to give you an idea of how I would structure my workout.

▪️ Stiff Arm Pulldown: go for higher reps here aiming to get the same number of reps for each set.

▪️Close Row Option: choose one of the close row exercises. Aim for reps between 8-15 reps on each set. Focus on peak contraction.

▪️Lat Pulldown: this will depend on what your band is fixed to. Use a lighter band and aim for higher reps to be safe or if it's attached to something very firm then you can use a slightly heavier band and go for 10-12 rep range.

▪️Wide Row Option: choose one of the wide row options and perform as per close row instructions.

▪️Close Grip Pulldown: as per Lat Pulldown instructions.

▪️Pullover: choose a pullover option, I really liked the wide grip. Perform sets of 8-15 reps aiming to get the same number of reps on each set.

▪️Deadlifts! Let's aim for 8-12 reps on each set here....if you need to get more that's fine. Choose one of the deadlift options most suitable for you.

▪️Shrugs. Ladies you might want to stick with the mid/lower trap version. Sets of 8-15 reps.

I hope you give it a go and enjoy it! Try the different options in the video to see what works best for you.

Next episode will be arms 😴 I hate training arms 🙄

If there's anything you would like me to film give me a shout and don't forget to subscribe so yu don't miss a post!

Have a good night



#backday #homeworkout #bodybuilding MuscleFactory Gymnasium William Street End Swinton South Yorkshire S64 8BP

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