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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 96x
-Alternating reverse curls 76x
-Alternating crucifix curls 76x
-Simoultaneous crucifix curls 60x
-Standing pec flye 52x
-Alternating shoulder press 84x
-Alternating front raise 84x
-Crucifix wrist rolls* 71x
-Crucifix wrist circles (clockwise)* 72x
-Crucifix wrist circles (counterclockwise)* 73x
-Boxer dumbbell punch-out (left) 30x
-Boxer dumbbell punch-out (right) 30x
-Push ups (decline) 20x
-Push ups with bands (decline) 10x
-Full sit ups (feet elevated) 25x
-Deep knee bend into calf raise 30x
-Alternating side bend 96x

(3kg dumbbells)
(*2kg clubbells)
 
hoe bevalt de nieuwe bullworker? mis je de zware compounds niet? Het lijkt wel te werken voor jou je hebt echt wel meer definitie gekregen.
 
HardcoreMachine zei:
hoe bevalt de nieuwe bullworker? mis je de zware compounds niet? Het lijkt wel te werken voor jou je hebt echt wel meer definitie gekregen.
Klik om te vergroten...
Echt een mooie tool, ook handig dat je snel de veren kunt verwisselen en zo een andere weerstand kunt gebruiken.
Ik had eigenlijk ook gedacht dat ik de vrije gewichten na de challenge terug fulltime zou oppikken zoals ervoor maar deze manier van trainen bevalt me wel en bijkomend voordeel is dat de kans op blessures 99% kleiner is.
Ik denk dat ik door te switchen ook wel beginner gains heb gepakt 😁
 
Goed om te horen!
misschien ook maar zo'n ding aanschaffen voor afwisseling op compounds.
 
HardcoreMachine zei:
Goed om te horen!
misschien ook maar zo'n ding aanschaffen voor afwisseling op compounds.
Klik om te vergroten...
Ik kan het alleen maar aanraden!
Heb je al eens isometrics met eigen weerstand geprobeerd?
 
Dynamic tension/muscle control

30min.

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

Eugene Sandow's light dumbbell system

-Alternating curls 100x
-Alternating reverse curls 80x
-Alternating crucifix curls 80x
-Simoultaneous crucifix curls 65x
-Standing pec flye 54x
-Alternating shoulder press 86x
-Alternating front raise 86x
-Crucifix wrist rolls* 73x
-Crucifix wrist circles (clockwise)* 80x
-Crucifix wrist circles (counterclockwise)* 80x
-Boxer dumbbell punch-out (left) 32x
-Boxer dumbbell punch-out (right) 32x
-Push ups (decline) 23x
-Push ups with bands (decline) 12x
-Full sit ups (feet elevated) 30x
-Deep knee bend into calf raise 32x
-Alternating side bend 100x

(3kg dumbbells)
(*2kg clubbells)
 
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

Bullworker leg press

30 pulses * 10/side
3 rounds

Eugene Sandow's light dumbbell system

-Alternating curls 110x
-Alternating reverse curls 84x
-Alternating crucifix curls 84x
-Simoultaneous crucifix curls 70x
-Standing pec flye 56x
-Alternating shoulder press 88x
-Alternating front raise 80x, shoulders on fire, had to pause twice
-Crucifix wrist rolls* 74x
-Crucifix wrist circles (clockwise)* 81x
-Crucifix wrist circles (counterclockwise)* 82x
-Boxer dumbbell punch-out (left) 33x
-Boxer dumbbell punch-out (right) 33x
-Push ups (decline) 22x
-Push ups with bands (decline) 14x
-Full sit ups (feet elevated) //x
-Deep knee bend into calf raise 33x
-Alternating side bend 110x

(3kg dumbbells)
(*2kg clubbells)

 
Kneeling crunches

1 x 150 x medium

Standing crunches

1 x 150 x medium

Seated crunches

1 x 150 x medium

L-sit

46sec
40sec
38sec

Mace, 6kg

2 sets, 360° swings * 10 to 2 combo
3 sets, one arm alternating swings

Self loaded leg press

1 x 25 x 50
1 x 10 x 70
1 x 6 x 90
1 x 15 x 100

VideoCapture_20230513-154339.jpg
 
Sessie 2

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)

Bullworker leg press

3 x 12/side

Eugene Sandow's light dumbbell system

-Alternating curls 120x
-Alternating reverse curls 90x
-Alternating crucifix curls 90x
-Simoultaneous crucifix curls 80x
-Standing pec flye 60x
-Alternating shoulder press 90x
-Alternating front raise 90x
-Crucifix wrist rolls* 80x
-Crucifix wrist circles (clockwise)* 83x
-Crucifix wrist circles (counterclockwise)* 84x
-Boxer dumbbell punch-out (left) 33x
-Boxer dumbbell punch-out (right) 33x
-Push ups (decline) 22x
-Push ups with bands (decline) 14x
-Full sit ups (feet elevated) //x
-Deep knee bend into calf raise 33x
-Alternating side bend 110x

(3kg dumbbells)
(*2kg clubbells)



 
Side to side leg raise

1 x 12

L-hang knee tucks

1 x 20

Kneeling crunches

1 x 100 x medium, every 10th rep 10sec hold

Bullworker iso-motion

1 round

One arm barbell snatch

1 x 1*1 x 20/25
1 x 2*2 x 30/35
1 x 1*1 x 40
1 x 0*1 x 45, left arm fail
1 x 1*0 x 45, right arm fail
1 x 1*1 x 45

Isochain belt squat

3 sets

V-bar lift

1 x 1*1 x 25/50/75/100

VideoCapture_20230513-204416.jpg









 
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 8)
4 rounds

Eugene Sandow's light dumbbell system, reset reps and increase to 4kg dumbbells

-Alternating curls 50x
-Alternating reverse curls 20x
-Alternating crucifix curls 20x
-Simoultaneous crucifix curls 20x
-Standing pec flye 15x
-Alternating shoulder press 20x
-Alternating front raise 20x
-Crucifix wrist rolls* 84x
-Crucifix wrist circles (clockwise)* 86x
-Crucifix wrist circles (counterclockwise)* 87x
-Boxer dumbbell punch-out (left) 10x
-Boxer dumbbell punch-out (right) 10x
-Push ups (decline) 23x
-Push ups with bands (decline) 15x
-Full sit ups (feet elevated) 10x
-Deep knee bend into calf raise 12x
-Alternating side bend 30x

(4kg dumbbells)
(*2kg clubbells)
 
het goede nieuws: je ziet er oprecht super uit qua fysiek man. Nice!

minder goede nieuws: het haar begint echt dun te worden :roflol: misch tijd voor nieuwe coupe?
 
snowke90 zei:
het goede nieuws: je ziet er oprecht super uit qua fysiek man. Nice!

minder goede nieuws: het haar begint echt dun te worden :roflol: misch tijd voor nieuwe coupe?
Klik om te vergroten...
Lach anders met mijn ziekte...
 
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 8)
4 rounds

Eugene Sandow's light dumbbell system

-Alternating curls 60x
-Alternating reverse curls 30x
-Alternating crucifix curls 30x
-Simoultaneous crucifix curls 30x
-Standing pec flye 18x
-Alternating shoulder press 30x
-Alternating front raise 30x
-Crucifix wrist rolls* 85x
-Crucifix wrist circles (clockwise)* 90x
-Crucifix wrist circles (counterclockwise)* 90x
-Boxer dumbbell punch-out (left) 12x
-Boxer dumbbell punch-out (right) 12x
-Push ups (decline) 24x
-Push ups with bands (decline) 15x
-Full sit ups (feet elevated) 15x
-Deep knee bend into calf raise 15x
-Alternating side bend 40x

(4kg dumbbells)
(*2kg clubbells)

Step ups

1 x 500

Screenshot_20230516_220622_Facebook.jpg


En een beetje ego streling

Screenshot_20230516_190021_YouTube.jpg
Screenshot_20230516_190111_YouTube.jpg
 
Upper back kick out

3 x 12

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 8)
4 rounds

Maxalding squat

3 x 6, after each set 6 regular squats

Dave Hubbard's 90 sec. isometric routine

2 rounds

Eugene Sandow's light dumbbell system

-Alternating curls 66x
-Alternating reverse curls 36x
-Alternating crucifix curls 36x
-Simoultaneous crucifix curls 36x
-Standing pec flye 20x
-Alternating shoulder press 36x
-Alternating front raise 36x
-Crucifix wrist rolls* 91x
-Crucifix wrist circles (clockwise)* 92x
-Crucifix wrist circles (counterclockwise)* 93x
-Boxer dumbbell punch-out (left) 14x
-Boxer dumbbell punch-out (right) 14x
-Push ups (decline) 20x
-Push ups with bands (decline) 16x
-Full sit ups (feet elevated) //
-Deep knee bend into calf raise 18x
-Alternating side bend 46x

(4kg dumbbells)
(*2kg clubbells)

Dragon flag

1 x 6

VideoCapture_20230516-231630.jpg
 
Dynamic tension

15min.

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 8)
4 rounds

Eugene Sandow's light dumbbell system

-Alternating curls 70x
-Alternating reverse curls 40x
-Alternating crucifix curls 40x
-Simoultaneous crucifix curls 40x
-Standing pec flye 25x
-Alternating shoulder press 40x
-Alternating front raise 40x
-Crucifix wrist rolls* 96x
-Crucifix wrist circles (clockwise)* 72x
-Crucifix wrist circles (counterclockwise)* 100x
-Boxer dumbbell punch-out (left) 16x
-Boxer dumbbell punch-out (right) 16x
-Push ups (decline) 22x
-Push ups with bands (decline) 12x
-Full sit ups (feet elevated) 20x
-Deep knee bend into calf raise 20x
-Alternating side bend 50x

(4kg dumbbells)
(*2kg clubbells)

VideoCapture_20230518-153558.jpg
 
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