closed gym - have only pullup bar for tommorows back/bi workout

[fqqs]

my back/bi workout looks normally like this

Weighted Chins 3x4-6
BB Rows 3x6-8
Deadlifts 3x8-10
Pulldowns reverse grip 2x20
Cable Rows 2x10-12
BB Curl 4x8-12



but just a moment ago i got information that my gym will be closed till tuesday.

at home ive got only pullup bar. can i still do some decent and stimulating back workout with that? i will be very grateful for any routine

 

[ebn2002]

Do weighted chins and pull-ups til you die, then do it again with push-ups. You could find something that weighs about what you curl, or fill milk jugs with sand or something for curls.

I don't know how to replicate deads or rows, other than maybe high rep couch deadlifting?

 

[brazey]

Chins & pullups provide a great workout for the upper body. Vary your grip width and use whatever set/rep system you like.

 

[fqqs]

Chins & pullups provide a great workout for the upper body. Vary your grip width and use whatever set/rep system you like.

ok, so ill do more like full body routine, for example:

superset: 5x max reps Wide pullups / 5x max reps Chest dips
superset: 5x max reps Sternum chins / 5x max Chair deep pushups
superset: 5x max reps Very close grip chins / 5x Dips (close grip, elbows tucked in, for triceps)
a few sets of haning leg raises supersetted witth haning knee raises and crunches till failure


ok??

 

[Eiserner Hahn]

got a fat neighbor??? put em on your shoulders and squat

 

[brazey]

ok, so ill do more like full body routine, for example:

superset: 5x max reps Wide pullups / 5x max reps Chest dips
superset: 5x max reps Sternum chins / 5x max Chair deep pushups
superset: 5x max reps Very close grip chins / 5x Dips (close grip, elbows tucked in, for triceps)
a few sets of haning leg raises supersetted witth haning knee raises and crunches till failure


ok??

Sounds good!

 

[fqqs]

got a fat neighbor??? put em on your shoulders and squat

lol you made my day mate

 

[CaptainNapalm]

Just do chins and pullups (weighted if need be) 5 sets each. This should attack your back and bis nicely. No need for curl replacement.

 

[the_predator]

Do you have a small riding mower? No bull, I have used a z-mower to do deadlifts before when I was in a pinch for the gym.

 

[SFW]

2 chairs and a book bag stuffed with heavy items. I use an old army laundry bag with the shoulder straps. You can get a killer chest workout, triceps as well.