# Isometric Home Workout

> by Nico

The path to Silver-Era aesthetic physique.
Based on my current body weaknesses, back focus.
1 set = 3-4s Max effort + 3-4s Rest alternating, 3-4x.

**Back**
- 1x Sagital plane on the table → upper lats
- 1x Sagital plane row with towel → upper lats
- 2x Unilateral frontal plane on the table → lower lats
- 1x Transverse plane, Gironda row with straight arms → upper back
- 1x Stiff-leg isometric deadlift → posterior chain muscles

**Triceps**
- 2x Towel pressdowns, static homer → long head
- 1x Towel JM press, moving homer → short and medium heads

**Shoulders**
- 1x Static lateral raises → side delts
- 1x Unilateral door lateral raises
- 1x Unilateral on the door → rear delts

**Biceps**
- 2x Unilateral seated curl with circular rope 

**Hamstrings**
- 1x On the sofa seated leg curl

**Calves**
- 1x Unilateral with circular rope

**Chest**
- 1x Chest fly transversal plane (with pillow) → sternal-coastal pecs
- 1x Unilateral low-to-high Chest fly sagital plane → clavicular pecs

**Quads**
- 1x Wall squat, close outward feet, knee flexion (<90º) → general quads
- 1x Unilateral quad extension, fixed femur → rectum femoralis