ULTIMATE Abs & Pull

Level

Duration60 min

Activated muscles

Ready for the ultimate ab workout & pull?

The charges are not indicated in order to let you the choice to adapt them according to the number of repetitions requested. (ex: if 10 repetitions are required, choose a weight that allows you to perform them)

Intense session composed of several circuits of 2 to 3 exercises to work the entire upper posterior chain as well as the abs belt. We will start with abs work because they will serve as additional joint warm-up.

Secondly, we will work back in its entirety by integrating all types of exercices (width, thickness, stretching, sheating (dumbbell rowing)) as well as the lower back isolation.

The rear delts and traps will also be sought.

This program can be carried out at least every 4 days to be able to have time to recover proprely.

Abs circuit :

1- 1 Leg raises : 15-20 reps

1- 2 Mountain climber : 30-40 reps

1- 3 Specific lateral plank : 20 rotations of each side

Repeat this circuit 3 to 4 time without break

Pull :

First superset :

2-1 Pull Over : 20 reps

2-2 Band assisted Pull-up : 8-12 reps

3 sets : 45" between superset

Second superset :

3- 1 Dumbbell row : 12-15 reps

3- 2 Back extension with band : 12-20 reps

2 working sets : 1’20'' between superset

Fird superset :

4- 1 Reverse lat pull down : 12-15 reps

4- 2 Standing rear delt with cable : 15-20 reps

2 working sets : 1' between superset

* All sets are working sets, always make as many warm-up sets as needed

Possible variations of current movements

I want you wherever you are to be able to benefit from the exercises used during your workout, so feel free to use this substitution list if needed.

Most of the exercises mentioned below are available in the exercise library.

Leg raises : Leg raises on the floor
Specific lateral plank : Lateral crunch
Tirage vertical prise supination : Close grip pulldown
Pull Over : Lying pull over with EZ bar
Band assisted Pull-up : Lat machine
Bent standed dumbbell row : Seated low row (machine or cable)
Back extension with band : Back extension
Standing rear delt with cable : Rear delt horizontal machine