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Isometric power pulse method (Marlon Birch)
Enhancing muscle fiber activation
Muscle acceleration program (Day five)

-Rear neck press
-Reverse upright row
-Reverse curls
-Overhead triceps extension
-Palm up curls
-Triceps extension to front
-Hammer curls
-Hamstring curls
Perform a 60sec isometric contraction.
4 sets each excersise

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 4

Power pyramid phase 7 (Rep speed contract 1sec, release 1sec) (Training A)

-Deadlift
-Chest compression
-Seated lat pushdown
-Seated deadlift
-Lat pulldown
-Cable spread
On each excersise perform 10/8/7/6 reps.
At the end of each rep range perform a 10sec isometric contraction.
2 rounds

Step ups

1 x 200 x bw
 
Kneeling crunches

1 x 150 x medium

Standing crunches

1 x 150 x medium

Mace, 6kg

1 set, 360° swings/10 to 2 combo, 2min10
1 set, 360° swings/10 to 2/Alternating swings combo, 3min

Goodmorning from pins

1 x 3 x 20/50/90/110
1 x 3 x 130, belt

Iso-bow iso-motion

8min

Hack squat from pins

1 x 3 x 60/100/140/170/200
1 x 2 x 220, straps

Isochain belt squat

48sec
50sec

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Ok, dat soort mace. Dacht eerst dat je berenspray had gebruikt (tegen jezelf?).
 
The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 4

Power pyramid phase 7 (Rep speed contract 1sec, release 1sec) (Training B)

-Kneeling upright row
-Compression behind the head
-Triceps cable pushdown
-Hip abduction
-Seated crunch
-Calf extension
-High archer pull
-Hammer curl
On each excersise perform 15/10/8 reps.
At the end of each rep range perform a 10sec isometric contraction.
3 rounds

Horse stance

20sec
25sec
30sec
35sec

 
Isometric power pulse method (Marlon Birch)
Enhancing muscle fiber activation
Muscle acceleration program (Day one)

-Chest press
-Side neck press
-Stiff arm pulldown
-Front neck press
-Pulldown
-Triceps pushdown
-Reverse upright row
-Crunch
Perform a 20sec isometric contraction.
At 20sec perform 30 power pulses, along with another 20sec isometric contraction
2 sets each excersise

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 5

Power max 20/20/20. Phase 8 (Rep speed contract 1sec, release 1sec) Day 1

-Chest compression
-Archer pull
-Cable spread
-Biceps curl
Perform 20 reps, followed by an isometric contraction for 20sec, without rest a final 20 reps. 3 rounds

Hindu squat

Ladder up/down 1/2/3/4/5/6/6/5/4/3/2/1
3 rounds
 
Isometric power pulse method (Marlon Birch)
Enhancing muscle fiber activation
Muscle acceleration program (Day two)

-Slanted calf raises
-Lateral raise
-Across the body pulls
-Leg extension
-Concentration curl
-Hamstring curl
-Palm up curl
-Hammer curl
Perform a 30sec isometric contraction.
At 30sec perform 20 power pulses, along with another 30sec isometric contraction
2 sets each excersise

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 5

Power max 20/20/20. Phase 8 (Rep speed contract 1sec, release 1sec) Day 2

-Calf extension
-Kneeling upright row
-Triceps cable pushdown
-Deadlift
Perform 20 reps, followed by an isometric contraction for 20sec, without rest a final 20 reps. 3 rounds

Power twister

Low/mid/high 10 reps + 10x iso-motion
2 rounds
 
Isometric power pulse method (Marlon Birch)
Enhancing muscle fiber activation
Muscle acceleration program (Day three)

-Lateral raise
-Across the body pulls
-Stiff arm pulldown
-Triceps pushdown
-Overhead curls
-Reverse curls
-Forward triceps extension
-Front neck press
-Chest press
-Front raise
Thigh rows
-Across the body rows
Perform 10 isometric pulses, on your 10th rep perform a 20sec isometric contraction
3 sets each excersise

Pistol boxsquat

5x/side, 3 sets

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 5

Power max 20/20/20. Phase 8 (Rep speed contract 1sec, release 1sec) Day 3

-Seated obliques
-Seated lat pushdown
-Overhead compression
-Low chest compression
Perform 20 reps, followed by an isometric contraction for 20sec, without rest a final 20 reps. 3 rounds
 
Isometric power pulse method (Marlon Birch)
Enhancing muscle fiber activation
Muscle acceleration program (Day four)

-Reverse upright row
-Triceps pushdown
-Reverse curls
-Lat pulldown
-Front neck press
-Hammer curls
-Back extension
-Stiff arm pulldown

Perform 40 isometric pulses, on your 40th rep perform a 20sec isometric contraction
3 sets each excersise

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 5

Power max 20/20/20. Phase 8 (Rep speed contract 1sec, release 1sec) Day 4

-Seated deadlift
-Seated crunches
-Compression behind the head
-Lat pulldown
Perform 20 reps, followed by an isometric contraction for 20sec, without rest a final 20 reps. 3 rounds

Push ups

10 x 5 x bw

IMG-20230803-WA0001.jpg
 
Hack squat from pins

1 x 10 x 60
1 x 5 x 100/140
1 x 1 x 170/200
1 x 1 x 240, belt, straps, 3xbw :P

Mace, 6kg

1 set, 360°swings/10 to 2/one arm swings combo (3min30)

Mace, 12kg

1 set, 360°swings (1min)

Iso-bow iso-motion

10min

Oly bar front hold

12sec
14sec
15sec
15sec
16sec





 
2de sessie

Isometric power pulse method (Marlon Birch)
Enhancing muscle fiber activation
Muscle acceleration program (Day five)

-Rear neck press
-Reverse upright row
-Reverse curls
-Overhead triceps extension
-Palm up curls
-Triceps extension to front
-Hammer curls
-Hamstring curls

Perform a 60sec isometric contraction.
4 sets each excersise

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 5

Power max 20/20/20. Phase 8 (Rep speed contract 1sec, release 1sec) Day 5

-Hammer curl
-Side chest compression
-Leg press
-Overhead triceps extension
Perform 20 reps, followed by an isometric contraction for 20sec, without rest a final 20 reps. 2 rounds
 
Step ups

1 x 200 x bw

Goodmorning

2 x 50 x medium

Alternating pistol box squat

1 x 30 x bw

Iso-bow leg extension

4 x 12x/side

Iso-bow calf extension

1 x 20x/side

Slanted calf raise

1 x 80 x bw

Squatted calf raise

1 x 30 x bw

Power twister

10 sec holds, 12 positions
2 rounds

Iso-bow rope pull

20 pulses/10 full reps/10 half reps/20 pulses/10 full reps
2 sets

Iso-bow crossed chest

10sec holds, 3 positions
4 rounds

Standing pec flyes

1 x 30 x 3kg dumbbells

Alternating side bend

1 x 50 x 3kg dumbbells

VideoCapture_20230805-214111.jpg



 
Alternating dumbbell curls

1 x 60 x 5kg dumbbells

Crucifix curls into overhead press

1 x 25 x 5kg dumbbells

Triceps extension behind the head

1 x 35 x 5kg dumbbells

Standing pec flyes

1 x 30 x 5kg dumbbells

Alternating front raise

1 x 30 x 5kg dumbbells

Gorilla rows

1 x 60 x 5kg dumbbells

Pistol box squat

4 x 6x/side

Alternating side bend

1 x 60 x 5kg dumbbells

Crucifix hold

52sec x 5kg dumbbells

John Hubbard's 90sec isometric routine

3 rounds
 
Isometric power pulse method (Marlon Birch)
Enhancing muscle fiber activation
Muscle acceleration program (Day one)

-Chest press
-Side neck press
-Stiff arm pulldown
-Front neck press
-Pulldown
-Triceps pushdown
-Reverse upright row
-Crunch
Perform a 20sec isometric contraction.
At 20sec perform 30 power pulses, along with another 20sec isometric contraction
2 sets each excersise

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 5

Power max 20/20/20. Phase 8 (Rep speed contract 1sec, release 1sec) Day 1

-Chest compression
-Archer pull
-Cable spread
-Biceps curl
Perform 20 reps, followed by an isometric contraction for 20sec, without rest a final 20 reps. 3 rounds

IMG-20230807-WA0006.jpg


 
Isometric power pulse method (Marlon Birch)
Enhancing muscle fiber activation
Muscle acceleration program (Day two)

-Slanted calf raises
-Lateral raise
-Across the body pulls
-Leg extension
-Concentration curl
-Hamstring curl
-Palm up curl
-Hammer curl
Perform a 30sec isometric contraction.
At 30sec perform 20 power pulses, along with another 30sec isometric contraction
2 sets each excersise

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 5

Power max 20/20/20. Phase 8 (Rep speed contract 1sec, release 1sec) Day 2

-Calf extension
-Kneeling upright row
-Triceps cable pushdown
-Deadlift
Perform 20 reps, followed by an isometric contraction for 20sec, without rest a final 20 reps. 3 rounds

Crunches

1 x 500 x bw
 
Isometric power pulse method (Marlon Birch)
Enhancing muscle fiber activation
Muscle acceleration program (Day three)

-Lateral raise
-Across the body pulls
-Stiff arm pulldown
-Triceps pushdown
-Overhead curls
-Reverse curls
-Forward triceps extension
-Front neck press
-Chest press
-Front raise
Thigh rows
-Across the body rows
Perform 10 isometric pulses, on your 10th rep perform a 20sec isometric contraction
3 sets each excersise

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 5

Power max 20/20/20. Phase 8 (Rep speed contract 1sec, release 1sec) Day 3

-Seated obliques
-Seated lat pushdown
-Overhead compression
-Low chest compression
Perform 20 reps, followed by an isometric contraction for 20sec, without rest a final 20 reps. 3 rounds
 
Isometric power pulse method (Marlon Birch)
Enhancing muscle fiber activation
Muscle acceleration program (Day four)

-Reverse upright row
-Triceps pushdown
-Reverse curls
-Lat pulldown
-Front neck press
-Hammer curls
-Lower back extension
-Stiff arm pulldown

Perform 40 isometric pulses, on your 40th rep perform a 20sec isometric contraction
3 sets each excersise

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 5

Power max 20/20/20. Phase 8 (Rep speed contract 1sec, release 1sec) Day 4

-Seated deadlift
-Seated crunches
-Compression behind the head
-Lat pulldown
Perform 20 reps, followed by an isometric contraction for 20sec, without rest a final 20 reps. 3 rounds

6-count burpees

1 x 8 x bw
6 x 3 x bw, interessante oefening

 
6-count burpees

1 x 14 x bw
1 x 16 x bw

Isometric power pulse method (Marlon Birch)
Enhancing muscle fiber activation
Muscle acceleration program (Day five)

-Rear neck press
-Reverse upright row
-Reverse curls
-Overhead triceps extension
-Palm up curls
-Triceps extension to front
-Hammer curls
-Hamstring curls

Perform a 60sec isometric contraction.
3 sets each excersise

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 5

Power max 20/20/20. Phase 8 (Rep speed contract 1sec, release 1sec) Day 5

-Hammer curl
-Side chest compression
-Leg press
-Overhead triceps extension
Perform 20 reps, followed by an isometric contraction for 20sec, without rest a final 20 reps. 2 rounds

Crunches

1 x 250 x bw

Alternating side bend

1 x 100 x 3kg dumbbells
VideoCapture_20230811-082009.jpg


 
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