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Tonic Pull, Strength in Full (w abs)

Level

Duration45 min

Activated muscles

Improve your physique with this toning upper body pull workout

One of my favourite back, rear delts and biceps workouts with abs for sure! 
Slow paced, focusing on lengthening and contracting the muscles of back & biceps in that approximate rep range for hypertrophy to build muscle!
By the end, I struggled to do a single curl!

First exercice

Pull over
3 sets
15 à 20 reps
30'' rest

First superset

Chin pull down
Wide grip horizontal cable row
15 reps
1' rest
3 sets

Second superset

Close grip lat pull down
12 à 15 reps
Lower back extension
15 à 20 reps
3 sets
45'' de rest

Fird superset

Rear delts
Biceps curl
3 sets
15 to 20 reps
45'' reps

Abs circuit

Double crunch
Lateral crunch
Lateral kick
Side mountain climber

3 to 4 sets
20 to 25 reps
30'' de rest between each circuit

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