DEFIANCE Pull Isometric & Abs

Here's an isometric upper body pull workout for your abs and back. Ready to get started?

In this workout, we will start by doing the abs before working the back. The advantage of starting with the abs before working the back is beneficial for preparing your abdominal strap and therefore your deep abs before the rows.

For all the back exercises you will have to control the isometric phase for 3 seconds.

For duration of sets, it will depend on the muscle group:
- for abs it will be 30 '' per set and 10 '' break.
- for back and the back of the shoulder 40 '' per set and 20 '' of recovery.
- for biceps 30 '' for 15 ''

Each exercise concerning the back, rear delt and the biceps must be repeated 2 times.
For abs it will be a unique set.

20kg for rowing and pull over.
10kg for the renegade row, the back of the shoulders and the concentration curls.
A support and a mat.