Calisthenics Back Workout Routine

That was the workout of the day.

Back workout with only resistance bands and gymnastics rings.

Speaking of these, you can visit shop.andrealarosa.fit for my personalized products.

Now I’m going to quickly explain how to adjust the workout to your level.

So (almost) everyone can try it.

1st superset: High rows + mid rows. Just change the height of the elbow.

Start with the elbows at shoulder height, than with elbow forming a 45° angle with your torso.

I suggest 15 reps (or more) per variation.

The most important thing is to choose the right resistance of the band.

It’s a superset, so you don’t rest between these 2 variations.

Rest 30-45 seconds between sets. Repeat 4-5 times.

Once you have completed all the sets, you can properly rest before the next exercise. (2-3 minutes)

It’s time for some front lever pull ups, we are going to work on the horizontal plane with our own bodyweight.

Choose the right variation so that you can do 6-10 reps per each set.

I showed you the Tuck front lever pull up variation, but you can also increase the difficulty by doing it with one leg extended.

If the exercise is too difficult you can assist yourself with the help of an elastic band.

Rest 2 minutes between sets. 3-4 sets should be okay.

Next exercise: Explosive pull ups.

The final goal is to pull yourself to the maximum height, try to touch the bar with your chest if possible.

I did 8 reps because I had enough explosiveness, but 5-6 reps per 5 sets should be enough,

For this exercise I suggest to rest 3 minutes between sets, because you need to “recover” the explosiveness.

Next exercise: Chin ups.

Choose the right variation that suits your ability.

You can do L-sit chin ups or chin ups with tucked legs (like I have showed in the video).

If these 2 variations are too difficult you can try the classic chin ups.

4-5 sets x 10-12 reps. Rest between sets: 2’.

Last exercise: Australian Pull ups, everyone can do this exercise.

4-5 sets x 15 reps (or more). Rest between sets: 45”-60”.

I have decided to add an extra exercise for the most advanced athletes. (because I do already know what you are thinking “this routine is too easy”)

The EXTRA exercise of the day: Front lever raises.

I haven’t showed this exercise in the routine, because it’s a very technical exercise,

I suggest 3-4 sets x 5 controlled reps.

It’s very important to control every rep, don’t swing.

The final goal is to find the right difficulty for every exercise.

Let me know if you try the routine.

The Front Lever Raise is very useful, so if you have the skill, add it at the beginning of the routine. (Not later than the 2nd or 3rd exercise of the day)

Visit www.andrealarosa.fit if you want to improve pull ups, dips and push ups.

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Please let me know if you want to see a specific routine for other parts of the body…

..Biceps, triceps, or biceps+triceps, delts, chest, push routine, pull routine, skills, or even legs.

Thank you as always for your support.

See you soon.