☠ "Master of magic, God of war, Odin wanders alone." ☠

[Sanca Saxon]

Dynamic tension/Muscle control

20min

Eugene Sandow's light dumbbell system

-Alternating curls 80x
-Alternating reverse curls 60x
-Alternating crucifix curls 60x
-Simoultaneous crucifix curls 35x
-Standing pec flye 40x
-Alternating shoulder press 60x
-Alternating front raise 50x
-Crucifix wrist rolls 33x
-Crucifix wrist circles (clockwise) 35x
-Crucifix wrist circles (counterclockwise) 36x
-Boxer dumbbell punch-out (left) 20x
-Boxer dumbbell punch-out (right) 20x
-Push ups 27x
-Push ups with bands 13x
-Full sit ups 20x
-Deep knee bend into calf raise 20x
-Alternating side bend 60x

-Alternating bentover row 60x
-Alternating side lateral raise 60x
-Shrugs 100x
(2kg dumbbells)

The ultimate Bullworker power rep range workouts (Marlon Birch)

Standard program phase 2 (Day one)
15 full reps/15 half reps/10sec hold
-Obliques
-Low chest compression
-Seated hip flexor cable spread
-Bentover one arm row
-Biceps curls
3 rounds

 

[Sanca Saxon]

 

[Sanca Saxon]

Step ups

1 x 150, every 50th rep horse stance

The ultimate Bullworker power rep range workouts (Marlon Birch)

Standard program phase 2 (Day two)
15 full reps/15 half reps/10sec hold
-Seated deadlift
-Squat
-Triceps extension to front
-Overhead cable spreads
-Front raise
3 rounds

Eugene Sandow's light dumbbell system

-Alternating curls 90x
-Alternating reverse curls 70x
-Alternating crucifix curls 70x
-Simoultaneous crucifix curls 40x
-Standing pec flye 50x
-Alternating shoulder press 70x
-Alternating front raise 60x
-Crucifix wrist rolls 35x
-Crucifix wrist circles (clockwise) 37x
-Crucifix wrist circles (counterclockwise) 40x
-Boxer dumbbell punch-out (left) 25x
-Boxer dumbbell punch-out (right) 25x
-Push ups 30x
-Push ups with bands 11x
-Full sit ups 25x
-Deep knee bend into calf raise 22x
-Alternating side bend 80x

-Alternating bentover row 80x
-Alternating side lateral raise 80x
-Shrugs 100x
(2kg dumbbells)

 

[Sanca Saxon]

 

[Sanca Saxon]

Goodmorning 4.0

5 x 20 x Bullworker and medium band, hold at the beginning and the end

Eugene Sandow's light dumbbell system

-Alternating curls 100x
-Alternating reverse curls 80x
-Alternating crucifix curls 80x
-Simoultaneous crucifix curls 45x
-Standing pec flye 55x
-Alternating shoulder press 80x
-Alternating front raise 80x -> huge improvement
-Crucifix wrist rolls 40x
-Crucifix wrist circles (clockwise) 45x
-Crucifix wrist circles (counterclockwise) 51x
-Boxer dumbbell punch-out (left) 30x
-Boxer dumbbell punch-out (right) 30x
-Push ups (incline) 30x
-Push ups with bands (incline) 15x
-Full sit ups 25x
-Deep knee bend into calf raise 25x
-Alternating side bend 90x

-Alternating bentover row 90x
-Alternating side lateral raise 90x
-Shrugs 120x
(2kg dumbbells)

The ultimate Bullworker power rep range workouts (Marlon Birch)

Standard program phase 2 (Day one)
15 full reps/15 half reps/10sec hold
-Seated hip flexor cable spread
-Obliques
-Low chest compression
-Bentover one arm row
-Biceps curls
3 rounds

 

[Sanca Saxon]

Iso-bow iso-motion

10min

Power isotonics

-Isometric forward press
-Reverse upright row
-Across the body pulls
-Up and over dynamic isometric pull
-Across the body chest press
-Stiff arm pulldown, chest
-Across the body rows
-Upper back kick out
-Stiff arm pulldown, upper back
-Lower back extensions
-Forward neck press
-Side to side neck press
-Rear neck press
-Overhead triceps press
-Milo biceps/triceps
20min

Eugene Sandow's light dumbbell system

-Alternating curls 110x
-Alternating reverse curls 90x
-Alternating crucifix curls 90x
-Simoultaneous crucifix curls 50x
-Standing pec flye 60x
-Alternating shoulder press 86x
-Alternating front raise 90x
-Crucifix wrist rolls 50x
-Crucifix wrist circles (clockwise) 50x
-Crucifix wrist circles (counterclockwise) 52x
-Boxer dumbbell punch-out (left) 35x
-Boxer dumbbell punch-out (right) 35x
-Push ups (incline) 32x
-Push ups with bands (incline) 17x
-Full sit ups 27x
-Deep knee bend into calf raise 26x
-Alternating side bend 100x

-Alternating bentover row 100x
-Alternating side lateral raise 90x
-Shrugs 120x
(2kg dumbbells)

 

[Sanca Saxon]

Mace, 6kg

1 set, 360°swings*10 to 2
2min20

Weighted hanging knee raise

1 x 10 x 10
1 x 16 x 10

Rackpull, kneecap

1 x 3 x 20/70/120/160/200, double overhand
1 x 3 x 230, belt/straps

Metal frame isometrics

Round 1, 3min30
Round 2, 5min 10

Arthur lift complex

-Continental clean
-Back squat
-BTN press
-Front squat
-Overhead press
-Zercher squat
-Gobbel squat
20kg/50kg

Power snatch

6 x 1 x 50

Isochain belt squat

34sec
37sec
42sec
35sec

 

[Sanca Saxon]

Gisteren

The ultimate Bullworker power rep range workouts (Marlon Birch)

Standard program phase 2 (Day two)
15 full reps/15 half reps/10sec hold
-Seated deadlift
-Squat
-Triceps extension to front
-Overhead cable spreads
-Front raise
3 rounds

Kneeling crunches

1 x 150 x medium

Power twister iso-motion

4min

Front benchsquat

1 x 10 x 20/50
1 x 5 x 70/90/110(belt)

Isochain belt squat

39sec
35sec
42sec
40sec

Isochain deadlift

Bottom/mid/top
2 sets

Isochain hack squat

Bottom/mid/top
2 sets

Isochain Rolling thunder

2 sets

Isochain block pinch

2 sets

Isochain hub pinch

2 sets

 

[Sanca Saxon]

Eugene Sandow's light dumbbell system

-Alternating curls 120x
-Alternating reverse curls 100x
-Alternating crucifix curls 100x
-Simoultaneous crucifix curls 70x
-Standing pec flye 70x
-Alternating shoulder press 100x
-Alternating front raise 100x
-Crucifix wrist rolls 55x
-Crucifix wrist circles (clockwise) 58x
-Crucifix wrist circles (counterclockwise) 69x
-Boxer dumbbell punch-out (left) 40x
-Boxer dumbbell punch-out (right) 40x
-Push ups (incline) 35x
-Push ups with bands (incline) 15x
-Full sit ups 35x
-Deep knee bend into calf raise 30x
-Alternating side bend 110x

-Alternating bentover row 120x
-Alternating side lateral raise 110x
-Shrugs 150x
(2kg dumbbells)

The ultimate Bullworker power rep range workouts (Marlon Birch)

Standard program phase 2 (Day one)
15 full reps/15 half reps/10sec hold
-Seated hip flexor cable spread
-Obliques
-Low chest compression
-Bentover one arm row
-Biceps curls
3 rounds

 

[Sanca Saxon]

Eugene Sandow's light dumbbell system, reps reset and +1kg

-Alternating curls 50x
-Alternating reverse curls 20x
-Alternating crucifix curls 20x
-Simoultaneous crucifix curls 20x
-Standing pec flye 20x
-Alternating shoulder press 30x
-Alternating front raise 20x
-Crucifix wrist rolls* 35x
-Crucifix wrist circles (clockwise)* 40x
-Crucifix wrist circles (counterclockwise)* 40x
-Boxer dumbbell punch-out (left) 15x
-Boxer dumbbell punch-out (right) 15x
-Push ups (incline) 37x
-Push ups with bands (incline) 18x
-Full sit ups 15x
-Deep knee bend into calf raise 15x
-Alternating side bend 30x

-Alternating bentover row 40x
-Alternating side lateral raise 30x
-Whole back movement 15x
(3kg dumbbells)
(*2kg clubbells)

The ultimate Bullworker power rep range workouts (Marlon Birch)

Standard program phase 2 (Day two)
15 full reps/15 half reps/10sec hold
-Seated deadlift
-Squat
-Triceps extension to front
-Overhead cable spreads
-Front raise
3 rounds

 

[Sanca Saxon]

The ultimate Bullworker power rep range workouts (Marlon Birch)

Standard program phase 2 (Day one)
15 full reps/15 half reps/10sec hold
-Seated hip flexor cable spread
-Obliques
-Low chest compression
-Bentover one arm row
-Biceps curls
3 rounds

Eugene Sandow's light dumbbell system

-Alternating curls 50x
-Alternating reverse curls 30x
-Alternating crucifix curls 30x
-Simoultaneous crucifix curls 30x
-Standing pec flye 25x
-Alternating shoulder press 40x
-Alternating front raise 30x
-Crucifix wrist rolls* 40x
-Crucifix wrist circles (clockwise)* 50x
-Crucifix wrist circles (counterclockwise)* 50x
-Boxer dumbbell punch-out (left) 18x
-Boxer dumbbell punch-out (right) 18x
-Push ups (incline) 37x
-Push ups with bands (incline) 15x
-Full sit ups 15x
-Deep knee bend into calf raise 20x
-Alternating side bend 40x

-Alternating bentover row 50x
-Alternating side lateral raise 40x
-Whole back movement 15x
(3kg dumbbells)
(*2kg clubbells)

 

[Sanca Saxon]

Het liep niet helemaal zoals ik in gedachten had maar het was wel leuk

 

[Sanca Saxon]

Step ups * Horse stance

1 x 120 * every 20th rep horse stance

The ultimate Bullworker power rep range workouts (Marlon Birch)

Standard program phase 2 (Day two)
15 full reps/15 half reps/10sec hold
-Seated deadlift
-Squat
-Triceps extension to front
-Overhead cable spreads
-Front raise
3 rounds

Eugene Sandow's light dumbbell system

-Alternating curls 60x
-Alternating reverse curls 40x
-Alternating crucifix curls 40x
-Simoultaneous crucifix curls 40x
-Standing pec flye 30x
-Alternating shoulder press 50x
-Alternating front raise 40x
-Crucifix wrist rolls* 50x
-Crucifix wrist circles (clockwise)* 55x
-Crucifix wrist circles (counterclockwise)* 52x
-Boxer dumbbell punch-out (left) 20x
-Boxer dumbbell punch-out (right) 20x
-Push ups (incline) 38x
-Push ups with bands (incline) 17x
-Full sit ups 20x
-Deep knee bend into calf raise 23x
-Alternating side bend 50x

-Whole back movement 18x
-Alternating bentover row 50x
-Alternating side lateral raise 40x
(3kg dumbbells)
(*2kg clubbells)

 

[Sanca Saxon]

The ultimate Bullworker power rep range workouts (Marlon Birch)

Standard program phase 2 (Day one)
15 full reps/15 half reps/10sec hold
-Seated hip flexor cable spread
-Obliques
-Low chest compression
-Bentover one arm row
-Biceps curls
3 rounds

Eugene Sandow's light dumbbell system

-Alternating curls 70x
-Alternating reverse curls 50x
-Alternating crucifix curls 50x
-Simoultaneous crucifix curls 45x
-Standing pec flye 35x
-Alternating shoulder press 60x
-Alternating front raise 50x
-Crucifix wrist rolls* 53x
-Crucifix wrist circles (clockwise)* 55x
-Crucifix wrist circles (counterclockwise)* 60x
-Boxer dumbbell punch-out (left) 22x
-Boxer dumbbell punch-out (right) 22x
-Push ups (incline) 40x
-Push ups with bands (incline) 18x
-Full sit ups 23x
-Deep knee bend into calf raise 24x
-Alternating side bend 70x

-Whole back movement 20x
-Alternating bent over row 60x
-Alternating side lateral raise
(3kg dumbbells)
(*2kg clubbells)

Iso-bow leg press

3 x 12/side

 

[Sanca Saxon]

Goodmorning

1 x 50 x medium

Upper back kick out

1 x 10
1 x 20

The ultimate Bullworker power rep range workouts (Marlon Birch)

Standard program phase 2 (Day two)
15 full reps/15 half reps/10sec hold
-Seated deadlift
-Squat
-Triceps extension to front
-Overhead cable spreads
-Front raise
3 rounds

Eugene Sandow's light dumbbell system

-Alternating curls 80x
-Alternating reverse curls 60x
-Alternating crucifix curls 60x
-Simoultaneous crucifix curls 50x
-Standing pec flye 37x
-Alternating shoulder press 70x
-Alternating front raise 60x
-Crucifix wrist rolls* 57x
-Crucifix wrist circles (clockwise)* 62x
-Crucifix wrist circles (counterclockwise)* 66x
-Boxer dumbbell punch-out (left) 24x
-Boxer dumbbell punch-out (right) 24x
-Push ups (incline) 41x
-Push ups with bands (incline) 20x
-Full sit ups 23x
-Deep knee bend into calf raise 25x
-Alternating side bend 80x

(3kg dumbbells)
(*2kg clubbells)

 

[Bullshark]

Goedemiddag @Sanca Saxon van Team Pawpatrol

 

[Sanca Saxon]

Mace, 6kg

360° swings, 1 set

Mace, 12kg

360°swings, 2 sets

Kneeling crunches

1 x 250 x medium

Suspended reverse flyes

1 x 15
1 x 22

Squat to press * Snatch grip high pull

1 x 3*3 x 20/40/60/80

Snatch grip high pull

6 x 1 x 120, straps

Heavy bag boxing

2 rounds

Isochain belt squat

44sec
41sec
31sec

Isochain French press

19sec
23sec
28sec

Isochain biceps curls

28sec
29sec
32sec

 

[Sanca Saxon]

The ultimate Bullworker power rep range workouts (Marlon Birch)

Power surge phase three (Rep speed contract 1sec, release 3sec) (Training A)

-Chest compression
-Lat pulldown
-Seated deadlift
-Upright row
-Squat
-Overhead cable spread
7-9 reps (did 7)
4 rounds

Eugene Sandow's light dumbbell system

-Alternating curls 86x
-Alternating reverse curls 66x
-Alternating crucifix curls 66x
-Simoultaneous crucifix curls 52x
-Standing pec flye 40x
-Alternating shoulder press 76x
-Alternating front raise 66x
-Crucifix wrist rolls* 60x
-Crucifix wrist circles (clockwise)* 66x
-Crucifix wrist circles (counterclockwise)* 68x
-Boxer dumbbell punch-out (left) 25x
-Boxer dumbbell punch-out (right) 25x
-Push ups (incline) 42x
-Push ups with bands (incline) 20x
-Full sit ups 24x
-Deep knee bend into calf raise 27x
-Alternating side bend 86x
(3kg dumbbells)
(*2kg clubbells)

 

[Sanca Saxon]

The ultimate Bullworker power rep range workouts (Marlon Birch)

Power surge phase three (Rep speed contract 1sec, release 3sec) (Training B)

-Cable spread
-Compression behind the head
-Kneeling lat pulldown
-Biceps curl
-Triceps extension to front
-Seated crunches
7-9 reps (did 7)
4 rounds

Horse stance

1 set with Iso-bow
1 set with Bullworker
1 set against light band

Shoulder dislocation

1 x 22 (light band)

 

[Sanca Saxon]

Eugene Sandow's light dumbbell system

-Alternating curls 90x
-Alternating reverse curls 70x
-Alternating crucifix curls 70x
-Simoultaneous crucifix curls 56x
-Standing pec flye 50x
-Alternating shoulder press 80x
-Alternating front raise 80x
-Crucifix wrist rolls* 66x
-Crucifix wrist circles (clockwise)* 68x
-Crucifix wrist circles (counterclockwise)* 72x
-Boxer dumbbell punch-out (left) 27x
-Boxer dumbbell punch-out (right) 27x
-Push ups (incline) 43x
-Push ups with bands (incline) 21x
-Full sit ups 26x
-Deep knee bend into calf raise 28x
-Alternating side bend 90x
(3kg dumbbells)
(*2kg clubbells)