XXL Nutrition

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  • #27.121
  • Topic Starter Topic Starter
  • #27.123
  • Topic Starter Topic Starter
  • #27.124
Mace, 6kg

3 sets, swing twist lunge raise
1 set, combo 360° swings/10 to 2/alternating swings

Bottoms up kettlebell press

1 x 8*8 x 8/12

Kettlebell on top of kettlebell press

6sets, 12kg and 8kg kettlebell

Isochain belt squat

45sec
43sec
VideoCapture_20230701-170207.jpg
 
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  • #27.125
Isometric power pulse method (Marlon Birch)
Phase one, power x20 (Training A)

-Chest press
-Front neck press
-Across the body rows
-Stiff arms pulldown
-Hammer curls
-Reverse upright row
-Rear neck press
-Palm up curls
-Concentration curls
-Slanted calf raise
Perform 20 power pulses followed by a 20sec. isometric hold
3 sets each before moving to the next excersise

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 3

Supercompensation phase 5 (Rep speed contract 2sec, release 6sec) (Training B)

-Upright row
-Concentration curl
-Biceps curl
-Triceps extension to front
-Triceps pushdown
-Seated crunch
-Seated lower ab raise
-Calf extension
10sec. isometric contraction followed by 5 reps, on the last rep perform 15 half reps then hold for 20sec.
3 rounds





 
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  • #27.126
Kneeling crunches

1 x 200 x medium

L-hang chins + Toes to bar

1 x 3 x bw
1 x 6 x bw
1 x 7 x bw

Iso-bow iso-motion

12min30

Zercher lockout

1 x 3 x 70/120/170/210/250/290/320
1 x 1 x 360

Alternating kettlebell swing

2 sets, 12kg









 
  • Topic Starter Topic Starter
  • #27.127
Isometric power pulse method (Marlon Birch)
Phase one, power x20 (Training A)

-Chest press
-Front neck press
-Across the body rows
-Stiff arms pulldown
-Hammer curls
-Reverse upright row
-Rear neck press
-Palm up curls
-Concentration curls
-Slanted calf raise
Perform 20 power pulses followed by a 20sec. isometric hold
3 sets each before moving to the next excersise

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 3

Supercompensation phase 6 (Rep speed contract asec, release 1sec) (Training A)

-Seated obliques
-Low chest compression
-Archer
-Cable spread
-Deadlift
-Seated deadlift
20sec. isometric contraction followed by 15 reps, on the last rep perform 10 half reps then hold for 30sec.
3 rounds
 
  • Topic Starter Topic Starter
  • #27.128
Isometric power pulse method (Marlon Birch)
Phase one, power x20 (Training B)

-Front raise
-Side neck press
-Triceps pushdown
-Forward triceps extension
-Leg extension
-Reverse upright row
-Reverse curls
-Hamstring curls
-Crunch
-Ab hold
-Lateral raise
-Across the body pulls
Perform 20 power pulses followed by a 20sec. isometric hold
3 sets each before moving to the next excersise

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 3

Supercompensation phase 6 (Rep speed contract asec, release 1sec) (Training B)

-Triceps cable pushdown
-Seated hip flexor cable spread
-Overhead compression
-Cable spread
-Front raise
-Biceps curl
-Reverse grip pushdown
-Calf extension
20sec. isometric contraction followed by 15 reps, on the last rep perform 10 half reps then hold for 30sec.
3 rounds

Step ups

1 x 200 x bw
 
  • Topic Starter Topic Starter
  • #27.129
Isometric power pulse method (Marlon Birch)
Phase one, power x20 (Training A)

-Chest press
-Front neck press
-Across the body rows
-Stiff arms pulldown
-Hammer curls
-Reverse upright row
-Rear neck press
-Palm up curls
-Concentration curls
-Slanted calf raise
Perform 20 power pulses followed by a 20sec. isometric hold
3 sets each before moving to the next excersise
Extra, after every 3th set 10 (10/side) isotonic reps

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 3

Supercompensation phase 6 (Rep speed contract asec, release 1sec) (Training A)

-Seated obliques
-Low chest compression
-Archer
-Cable spread
-Deadlift
-Seated deadlift
20sec. isometric contraction followed by 15 reps, on the last rep perform 10 half reps then hold for 30sec.
3 rounds

Bullworker seated leg press

2 x 12/side

 
  • Topic Starter Topic Starter
  • #27.130
Isometric power pulse method (Marlon Birch)
Phase one, power x20 (Training B)

-Front raise
-Side neck press
-Triceps pushdown
-Forward triceps extension
-Leg extension
-Reverse upright row
-Reverse curls
-Hamstring curls
-Crunch
-Ab hold
-Lateral raise
-Across the body pulls
Perform 20 power pulses followed by a 20sec. isometric hold
3 sets each before moving to the next excersise
Extra, after every set 5 (5/side) isotonic reps

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 3

Supercompensation phase 6 (Rep speed contract 1sec, release 1sec) (Training B)

-Triceps cable pushdown
-Seated hip flexor cable spread
-Overhead compression
-Cable spread
-Front raise
-Biceps curl
-Reverse grip pushdown
-Calf extension
20sec. isometric contraction followed by 15 reps, on the last rep perform 10 half reps then hold for 30sec.
2 rounds
 
  • Topic Starter Topic Starter
  • #27.131
Lower back extension 10x
Hindu squat 10x
Goodmorning 15x medium band
Step ups 10/side
Horse stance 20a30sec.
5 rounds

Overhead band pull apart 10x medium band
Chest flyes 15x medium band
Table dips 10x
Upright row 10x medium band
Iso-bow rope pull 10/side
5 rounds

Legs elevated crunches

1 x 200 x bw

IMG-20230707-WA0012.jpg




 
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  • #27.132
Isometric power pulse method (Marlon Birch)
Phase two, fat-loss power max program (Training A)

-Pulldown
-Oblique hold
-Back extension
-Slanted calf raise
-Crunch
-Chest press
-Lateral raise
-Across the body pull
Perform 30 power pulses followed by a 30sec. isometric contraction
5 rounds

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 3

Supercompensation phase 6 (Rep speed contract asec, release 1sec) (Training A)

-Seated obliques
-Low chest compression
-Archer
-Cable spread
-Deadlift
-Seated deadlift
20sec. isometric contraction followed by 15 reps, on the last rep perform 10 half reps then hold for 30sec.
2 rounds
 
  • Topic Starter Topic Starter
  • #27.133
Isometric power pulse method (Marlon Birch)
Phase two, fat-loss power max program (Training B)

-Across the body rows
-Stiff arm pulldown
-Palm up curls
-Forward triceps extension
-Overhead triceps extension
-Reverse upright row
-Side neck press
-Pulldown
-Crunch
Perform 30 power pulses followed by a 30sec. isometric hold
5 rounds

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 3

Supercompensation phase 6 (Rep speed contract 1sec, release 1sec) (Training B)

-Triceps cable pushdown
-Seated hip flexor cable spread
-Overhead compression
-Cable spread
-Front raise
-Biceps curl
-Reverse grip pushdown
-Calf extension
20sec. isometric contraction followed by 15 reps, on the last rep perform 10 half reps then hold for 30sec.
2 rounds

VideoCapture_20230711-141143.jpg


 
  • Topic Starter Topic Starter
  • #27.134
Isometric power pulse method (Marlon Birch)
Phase two, fat-loss power max program (Training A)

-Pulldown
-Oblique hold
-Back extension
-Crunch
-Slanted calf raise
-Chest press
-Lateral raise
-Across the body pull
Perform 30 power pulses followed by a 30sec. isometric contraction
5 rounds

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 3

Supercompensation phase 6 (Rep speed contract asec, release 1sec) (Training A)

-Seated obliques
-Low chest compression
-Archer
-Cable spread
-Deadlift
-Seated deadlift
20sec. isometric contraction followed by 15 reps, on the last rep perform 10 half reps then hold for 30sec.
3 rounds



IMG-20230712-WA0010.jpg
 
  • Topic Starter Topic Starter
  • #27.135
Isometric power pulse method (Marlon Birch)
Phase two, fat-loss power max program (Training B)

-Across the body rows
-Stiff arm pulldown
-Palm up curls
-Forward triceps extension
-Overhead triceps extension
-Reverse upright row
-Side neck press
-Pulldown
-Crunch
Perform 30 power pulses followed by a 30sec. isometric hold
5 rounds

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 3

Supercompensation phase 6 (Rep speed contract 1sec, release 1sec) (Training B)

-Triceps cable pushdown
-Seated hip flexor cable spread
-Overhead compression
-Cable spread
-Front raise
-Biceps curl
-Reverse grip pushdown
-Calf extension
20sec. isometric contraction followed by 15 reps, on the last rep perform 10 half reps then hold for 30sec.
3 rounds
 
  • Topic Starter Topic Starter
  • #27.136
Isometric power pulse method (Marlon Birch)
Phase two, fat-loss power max program (Training A)

-Pulldown
-Oblique hold
-Back extension
-Crunch
-Slanted calf raise
-Chest press
-Lateral raise
-Across the body pull
Perform 30 power pulses followed by a 30sec. isometric contraction
5 rounds

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 3

Supercompensation phase 6 (Rep speed contract 1sec, release 1sec) (Training A)

-Seated obliques
-Low chest compression
-Archer
-Cable spread
-Deadlift
-Seated deadlift
20sec. isometric contraction followed by 15 reps, on the last rep perform 10 half reps then hold for 30sec.
3 rounds

20230714_134011.jpg


 
Sanca Saxon zei:
Isometric power pulse method (Marlon Birch)
Phase two, fat-loss power max program (Training A)

-Pulldown
-Oblique hold
-Back extension
-Crunch
-Slanted calf raise
-Chest press
-Lateral raise
-Across the body pull
Perform 30 power pulses followed by a 30sec. isometric contraction
5 rounds

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 3

Supercompensation phase 6 (Rep speed contract 1sec, release 1sec) (Training A)

-Seated obliques
-Low chest compression
-Archer
-Cable spread
-Deadlift
-Seated deadlift
20sec. isometric contraction followed by 15 reps, on the last rep perform 10 half reps then hold for 30sec.
3 rounds

20230714_134011.jpg


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  • #27.138
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