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The ultimate Bullworker power rep range workouts (Marlon Birch)

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

-Upright row
-Seated crunch
-Cable spread
-Squat
-Biceps curl
-Triceps extension to front
7-9 reps (did 7) followed by 10 half reps, on the last half rep 20sec. hold.
3 rounds

Hindu squat

5 x 15 x bw

Eugene Sandow's light dumbbell system

-Alternating curls 76x
-Alternating reverse curls 44x
-Alternating crucifix curls 44x
-Simoultaneous crucifix curls 44x
-Standing pec flye 27x
-Alternating shoulder press 44x
-Alternating front raise 44x
-Crucifix wrist rolls 13x
-Crucifix wrist circles (clockwise) 19x
-Crucifix wrist circles (counterclockwise) 19x
-Boxer dumbbell punch-out (left) 19x
-Boxer dumbbell punch-out (right) 19x
-Push ups 23x
-Push ups with bands 15x
-Full sit ups //
-Deep knee bend into calf raise 22x
-Alternating side bend 56x

(5kg dumbbells)

20230602_123827.jpg
 
Mace twist lunge raise

2 sets, 2 kg long hammer
2 sets, 6kg mace

Mace swing twist lunge raise

4 sets, 6kg mace

Power twister, pulses, reps and iso-motion

Low, mid, high
1 round, 6min30

One hand anyhow barbell windmill

2 x 1*0 x 20
1 x 1*1 x 20
1 x 5*1 x 20

Snatch grip hack squat from pins

1 x 5 x 20/60/100
1 x 3 x 130






FB_IMG_1685618682274.jpg
 
Eugene Sandow's light dumbbell system

-Alternating curls 80x
-Alternating reverse curls 48x
-Alternating crucifix curls 48x
-Simoultaneous crucifix curls 48x
-Standing pec flye 30x
-Alternating shoulder press 48x
-Alternating front raise 48x
-Crucifix wrist rolls 15x
-Crucifix wrist circles (clockwise) 16x
-Crucifix wrist circles (counterclockwise) 20x
-Boxer dumbbell punch-out (left) 20x
-Boxer dumbbell punch-out (right) 20x
-Push ups 26x
-Push ups with bands 17x
-Full sit ups //
-Deep knee bend into calf raise 24x
-Alternating side bend 60x

(5kg dumbbells)

IMG-20230604-WA0006.jpg
 
Sanca Saxon zei:
Mace twist lunge raise

2 sets, 2 kg long hammer
2 sets, 6kg mace

Mace swing twist lunge raise

4 sets, 6kg mace

Power twister, pulses, reps and iso-motion

Low, mid, high
1 round, 6min30

One hand anyhow barbell windmill

2 x 1*0 x 20
1 x 1*1 x 20
1 x 5*1 x 20

Snatch grip hack squat from pins

1 x 5 x 20/60/100
1 x 3 x 130






Bekijk bijlage 584020
Klik om te vergroten...
Heel cool, alle oefeningen vanaf mace swings.

Is dat light dumbbell system goed voor als je een beetje geblesseerd of over trained bent?
 
Mister B zei:
Heel cool, alle oefeningen vanaf mace swings.

Is dat light dumbbell system goed voor als je een beetje geblesseerd of over trained bent?
Klik om te vergroten...
Goh, ja en neen... je gebruikt lichte gewichten en begint met een lage aantal reps, ik verhoog elke dag maar het programma zegt eigenlijk om de 2-3 dagen, het is de bedoeling dat je het circuit elke dag doet, eerst semi easy maar naarmate de reps omhoog gaan is het best brutaal, als je bij de eerste curls 120 reps (dit zit rond de 14 dagen) hebt mag je proberen te verhogen, ik heb gelezen dat weinigen het circuit volledig kunnen volbrengen met 10lbs dumbbells maar ik doe ze nu al met 5kg...
2kg is echt zwaar genoeg om mee te beginnen, ik ben zelfs begonnen zonder gewichten, ik heb toen gewoon dynamic tension gebruikt.
 
Power isotonics (Marlon Birch)

Deep breating excersise 30x
Chest pulldown 15*15
Up and over dynamic isometric pull 20x
Across the body chest press 15*15
Isometric forward press, hold
Across the body pulls 15*15
Reverse upright row 15*15
Across the body rows 15*15
Maxalding upperback 12x
Maxalding obliques 18x
Stiff arm pulldown 15*15
Milo biceps/triceps, bottom and top holds
Forward neck press 10x
Side to side neck press 12x
Rear neck press 10x
Leg extensions 10*10
1 round

Step ups

1 x 300
 
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The ultimate Bullworker power rep range workouts (Marlon Birch)

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

-Calf extension
-Low chest compression
-Seated lat pushdown
-Hammer curl
-Compression behind the head
-Triceps cable pushdown
7-9 reps (did 8) followed by 10 half reps, on the last half rep 20sec. hold.
3 rounds

Eugene Sandow's light dumbbell system

-Alternating curls 86x
-Alternating reverse curls 54x
-Alternating crucifix curls 54x
-Simoultaneous crucifix curls 54x
-Standing pec flye 30x
-Alternating shoulder press 54x
-Alternating front raise 54x
-Crucifix wrist rolls 15x
-Crucifix wrist circles (clockwise) 19x
-Crucifix wrist circles (counterclockwise) 20x
-Boxer dumbbell punch-out (left) 21x
-Boxer dumbbell punch-out (right) 21x
-Push ups 28x
-Push ups with bands 17x
-Full sit ups //
-Deep knee bend into calf raise 25x
-Alternating side bend 66x

(5kg dumbbells)

Deze morgen had ik een verstopte neus en overdag werd dat een lopende neus met keelpijn en een vieze hoest, dat maakte vandaag alles extra pittig.

VideoCapture_20230605-055949.jpg
 
Hyper extensions

3 x 20

Leg raise

3 x 15

The ultimate Bullworker power rep range workouts (Marlon Birch)

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

-Upright row
-Seated crunch
-Cable spread
-Squat
-Biceps curl
-Triceps extension to front
7-9 reps (did 8) followed by 10 half reps, on the last half rep 20sec. hold.
3 rounds

Eugene Sandow's light dumbbell system

-Eugene Sandow's light dumbbell system

-Alternating curls 90x
-Alternating reverse curls 56x
-Alternating crucifix curls 56x
-Simoultaneous crucifix curls 56x
-Standing pec flye 32x
-Alternating shoulder press 56x
-Alternating front raise 56x
-Crucifix wrist rolls //
-Crucifix wrist circles (clockwise) //
-Crucifix wrist circles (counterclockwise) //
-Boxer dumbbell punch-out (left) 22x
-Boxer dumbbell punch-out (right) 22x
-Push ups 29x
-Push ups with bands 17x
-Full sit ups //
-Deep knee bend into calf raise 26x
-Alternating side bend 70x

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

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

-Calf extension
-Low chest compression
-Seated lat pushdown
-Hammer curl
-Compression behind the head
-Triceps cable pushdown
7-9 reps (did 8) followed by 10 half reps, on the last half rep 20sec. hold.
3 rounds

Bullworker wall crunches

1 x 25

Eugene Sandow's light dumbbell system

-Eugene Sandow's light dumbbell system

-Alternating curls 94x
-Alternating reverse curls 60x
-Alternating crucifix curls 60x
-Simoultaneous crucifix curls 60x
-Standing pec flye 34x
-Alternating shoulder press 60x
-Alternating front raise 60x
-Crucifix wrist rolls 18x
-Crucifix wrist circles (clockwise) 18x
-Crucifix wrist circles (counterclockwise) 18x
-Boxer dumbbell punch-out (left) 23x
-Boxer dumbbell punch-out (right) 23x
-Push ups 30x
-Push ups with bands 17x
-Full sit ups //
-Deep knee bend into calf raise 28x
-Alternating side bend 72x

(5kg dumbbells)
 
Isometric squat with strap

5 x 10sec

The ultimate Bullworker power rep range workouts (Marlon Birch)

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

-Upright row
-Seated crunch
-Cable spread
-Squat
-Biceps curl
-Triceps extension to front
7-9 reps (did 8) followed by 10 half reps, on the last half rep 20sec. hold.
3 rounds

Eugene Sandow's light dumbbell system

-Alternating curls 96x
-Alternating reverse curls 62x
-Alternating crucifix curls 62x
-Simoultaneous crucifix curls 62x
-Standing pec flye 36x
-Alternating shoulder press 66x
-Alternating front raise 66x
-Crucifix wrist rolls 20x
-Crucifix wrist circles (clockwise) 20x
-Crucifix wrist circles (counterclockwise) 20x
-Boxer dumbbell punch-out (left) 25x
-Boxer dumbbell punch-out (right) 25x
-Push ups 31x
-Push ups with bands 18x
-Full sit ups //
-Deep knee bend into calf raise 30x
-Alternating side bend 80x

(5kg dumbbells)

VideoCapture_20230608-093731.jpg
 
Iso-bow iso-motion

7min.

The ultimate Bullworker power rep range workouts (Marlon Birch)

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

-Calf extension
-Low chest compression
-Seated lat pushdown
-Hammer curl
-Compression behind the head
-Triceps cable pushdown
7-9 reps (did 8) followed by 10 half reps, on the last half rep 20sec. hold.
3 rounds

Eugene Sandow's light dumbbell system

-Alternating curls 98x
-Alternating reverse curls 64x
-Alternating crucifix curls 64x
-Simoultaneous crucifix curls 64x
-Standing pec flye 38x
-Alternating shoulder press 68x
-Alternating front raise 68x
-Crucifix wrist rolls //
-Crucifix wrist circles (clockwise) //
-Crucifix wrist circles (counterclockwise) //
-Boxer dumbbell punch-out (left) 26x
-Boxer dumbbell punch-out (right) 26x
-Push ups 31x
-Push ups with bands 18x
-Full sit ups //
-Deep knee bend into calf raise 30x
-Alternating side bend 80x

(5kg dumbbells)


 
Legs up crunches

1 x 300

Plank

1min.

The ultimate Bullworker power rep range workouts (Marlon Birch)

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

-Upright row
-Seated crunch
-Cable spread
-Squat
-Biceps curl
-Triceps extension to front
7-9 reps (did 8) followed by 10 half reps, on the last half rep 20sec. hold.
3 rounds

Eugene Sandow's light dumbbell system

-Alternating curls 100x
-Alternating reverse curls 70x
-Alternating crucifix curls 70x
-Simoultaneous crucifix curls 70x
-Standing pec flye 40x
-Crucifix wrist rolls 20x
-Crucifix wrist circles (clockwise) 20x
-Crucifix wrist circles (counterclockwise) 20x
-)Alternating shoulder press 70x
-Alternating front raise 70x
-Boxer dumbbell punch-out (left) 30x
-Boxer dumbbell punch-out (right) 30x
-Push ups 32x
-Push ups with bands 15x
-Full sit ups //
-Deep knee bend into calf raise 33x
-Alternating side bend 100x
(5kg dumbbells)

 
 
Hindu squat 10x
Bullworker seated deadlift 10x
Bullworker leg press 10/side
Iso-bow rope pull 10/side
Iso-bow crossed chest 10x
Self resistant front raise 10/side
Slanted calf raise 10x
Bullworker floor crunches 10x
5 rounds



 
The ultimate Bullworker power rep range workouts (Marlon Birch)

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

-Calf extension
-Low chest compression
-Seated lat pushdown
-Hammer curl
-Compression behind the head
-Triceps cable pushdown
7-9 reps (did 9) followed by 10 half reps, on the last half rep 20sec. hold.
3 rounds

Screenshot_20230611_170336_Facebook.jpg
Screenshot_20230611_170030_Facebook.jpg
 
Snatch grip high pull

1 x 3 x 20/40/60/80/100/120(straps)/130

Rack pull/Jefferson lift/Hack squat/Stradle lift

130kg
170kg

Hack squat from pins

1 x 1 x 190/210, straps

Mace swing twist lunge raise

1 set, 2kg long hammer
1 set, 6kg mace

Mace 10 to 2

2 sets, 12kg mace

Kneeling crunches

1 x 300 x medium





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

-Alternating curls 50x
-Alternating reverse curls 26x
-Alternating crucifix curls 10x
-Simoultaneous crucifix curls 10x
-Standing pec flye 6x
-Alternating shoulder press 16x
-Alternating front raise 16x
-Crucifix wrist rolls 12x*
-Crucifix wrist circles (clockwise) 12x*
-Crucifix wrist circles (counterclockwise) 12x*
-Boxer dumbbell punch-out (left) 10x
-Boxer dumbbell punch-out (right) 10x
-Push ups 10x
-Push ups with bands 6x
-Full sit ups //
-Deep knee bend into calf raise 10x
-Alternating side bend 16x

(6kg dumbbells)
(*2kg clubbells)
 
The ultimate Bullworker power rep range workouts (Marlon Birch)

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

-Upright row
-Seated crunch
-Cable spread
-Squat
-Biceps curl
-Triceps extension to front
7-9 reps (did 9) followed by 10 half reps, on the last half rep 20sec. hold.
3 rounds

Eugene Sandow's light dumbbell system

-Alternating curls 54x
-Alternating reverse curls 28x
-Alternating crucifix curls 14x
-Simoultaneous crucifix curls 14x
-Standing pec flye 8x
-Alternating shoulder press 20x
-Alternating front raise 20x
-Crucifix wrist rolls 20x*
-Crucifix wrist circles (clockwise) 20x*
-Crucifix wrist circles (counterclockwise) 20x*
-Boxer dumbbell punch-out (left) 11x
-Boxer dumbbell punch-out (right) 11x
-Push ups 15x
-Push ups with bands 8x
-Alternating bent over row (supp) 14x
-Simoultaneous bent over row (supp) 14x
-Deep knee bend into calf raise 12x
-Alternating side bend 18x

(6kg dumbbells)
(*2kg clubbells)

Loca zei:
Lekker actief Sanca!
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