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

[Sanca Saxon]

Isometric power pulse method (Marlon Birch)
The isometric fat-loss plan (Day three)

-Front neck press
-Thigh rows
-Lateral raise
-Chest press
-Rear neck press
-Triceps pushdown
-Across the body pulls
-Lat pulldown
Perform 40 power pulses, followed by a 20sec isometric contraction
2 rounds

6-count burpees

6 x 6 x bw

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 6
Power five strenght program, phase nine (Day one)

-Chest compression
-Side chest compression
-Compression behind the back
-Lat pulldown
-Archer pull
-Cable spread
-Hammer curls
-Biceps curls
-Kneeling biceps cable curls
-Seated calf extension
Contract for 2 seconds and release slow 6 seconds. Perform 5 reps, each rep perform an isometric contraction for 5 seconds
2 rounds

Goodmorning

3 x 30 x medium band

Band pull apart

1 x 10 x medium band, front overhead
1 x 10 x medium band, back overhead
1 x 10 x medium band, conventional

 

[Sanca Saxon]

10-count burpees

10 x 3 x bw, na een paar sets heb ik een push up toegevoegd op het einde van de rep en dat lijkt beter te voelen, dan doen we dus voortaan 12-count burpees 😁

Isometric power pulse method (Marlon Birch)
The isometric fat-loss plan (Day four)

-Hammer curls
-Palm up curls
-Hamstring curls
-Concentration curls
-Leg extension
-Across the body pulls
-Slanted calf raises
-Crunch
Perform 25 power pulses, followed by a 30sec isometric contraction
2 rounds

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 6
Power five strenght program, phase nine (Day two)

-Behind the head compression
-Kneeling upright row
-Triceps cable pushdown
-Overhead triceps extension
-One leg press
-Seated hip flexor cable spread
-Hip abduction
-Seated deadlift
-Seated crunches
-Seated obliques
Contract for 2 seconds and release slow 6 seconds. Perform 5 reps, each rep perform an isometric contraction for 5 seconds
3 rounds

Dumbbell punch-out

1 x 20*20 x 3kg dumbbells

 

[Sanca Saxon]

Isometric power pulse method (Marlon Birch)
The isometric fat-loss plan (Day five)

-Ab hold
-Reverse upright row
-Hammer curls
-Triceps pushdown
-Forward triceps extension
-Leg extension
-Across the body pulls
-Chest press
Perform 40 power pulses, followed by a 20sec isometric contraction

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 6
Power five strenght program, phase nine (Day one)

-Chest compression
-Side chest compression
-Compression behind the back
-Lat pulldown
-Archer pull
-Cable spread
-Hammer curls
-Biceps curls
-Kneeling biceps cable curls
-Seated calf extension
Contract for 2 seconds and release slow 6 seconds. Perform 5 reps, each rep perform an isometric contraction for 5 seconds
3 rounds

Hindu squat * Push ups

6 x 6*6 x bw

 

[Sanca Saxon]

6-count burpees

Timed set 20min., 84 reps

Hindu squat

Timed set 20min., 222 reps

Feet elevated crunches

Timed set, 20min., 1056 reps

 

[Sanca Saxon]

Mace, 6kg

360°swings, 120 rotations (6min.)
10 to 2, 3 sets x 50 'rotations'

 

[Sanca Saxon]

Isometric power pulse method (Marlon Birch)
The isometric fat-loss plan, phase two (Day one)

-Rows across the body
-Thigh rows
-Rear neck press
-Lat pulldown
-Palm up curls
-Hammer curls
-Concentration curls
-Triceps pushdown
Perform a 40 second isometric contraction
4 sets each excersise

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 6
Power five strenght program, phase nine (Day one)

-Chest compression
-Side chest compression
-Compression behind the back
-Lat pulldown
-Archer pull
-Cable spread
-Hammer curls
-Biceps curls
-Kneeling biceps cable curls
-Seated calf extension
Contract for 2 seconds and release slow 6 seconds. Perform 5 reps, each rep perform an isometric contraction for 5 seconds
3 rounds

 

[Sanca Saxon]

Isometric power pulse method (Marlon Birch)
The isometric fat-loss plan, phase two (Day two)

-Front raise
-Across the body pulls
-Lower back extensions
-Hamstring curls
-Slanted calf raise
-Leg extensions
-Lateral raise
-Obliques hold
Perform a 40 second isometric contraction
4 sets each excersise

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 6
Power five strenght program, phase nine (Day two)

-Behind the head compression
-Kneeling upright row
-Triceps cable pushdown
-Overhead triceps extension
-One leg press
-Seated hip flexor cable spread
-Hip abduction
-Seated deadlift
-Seated crunches
-Seated obliques I
-Seated obliques II
Contract for 2 seconds and release slow 6 seconds. Perform 5 reps, each rep perform an isometric contraction for 5 seconds
3 rounds

 

[Sanca Saxon]

 

[Sanca Saxon]

Isometric power pulse method (Marlon Birch)
The isometric fat-loss plan, phase two (Day one)

-Rows across the body
-Thigh rows
-Rear neck press
-Lat pulldown
-Palm up curls
-Hammer curls
-Concentration curls
-Triceps pushdown
Perform a 40 second isometric contraction
4 sets each excersise

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 6
Power five strenght program, phase nine (Day one)

-Chest compression
-Side chest compression
-Compression behind the back
-Lat pulldown
-Archer pull
-Cable spread
-Hammer curls
-Biceps curls
-Kneeling biceps cable curls
-Seated calf extension
Contract for 2 seconds and release slow 6 seconds. Perform 5 reps, each rep perform an isometric contraction for 5 seconds
3 rounds

 

[Sanca Saxon]

Isometric power pulse method (Marlon Birch)
The isometric fat-loss plan, phase two (Day two)

-Front raise
-Across the body pulls
-Lower back extensions
-Hamstring curls
-Slanted calf raise
-Leg extensions
-Lateral raise
-Oblique hold
Perform a 40 second isometric contraction
4 sets each excersise

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 6
Power five strenght program, phase nine (Day two)

-Behind the head compression
-Kneeling upright row
-Triceps cable pushdown
-Overhead triceps extension
-One leg press
-Seated hip flexor cable spread
-Hip abduction
-Seated deadlift
-Seated crunches
-Seated obliques
Contract for 2 seconds and release slow 6 seconds. Perform 5 reps, each rep perform an isometric contraction for 5 seconds
2 rounds

 

[Sanca Saxon]

Raise bells (18th century dumbbell excersise)

2 x 5 x 3kg dumbbells
1 x 9 x 3kg dumbbells

 

[Sanca Saxon]

Isometric power pulse method (Marlon Birch)
The isometric fat-loss plan, phase Three (Day one)

-Stiff arm pulldown
-Side neck press
-Lateral raise
-Across the body pulls
-Reverse upright row
-Triceps extension to front
-Lat pulldown
-Front neck press
Perform a 60 second isometric contraction, followed by 30sec. isometric pulses
4 sets each excersise

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 6
Power five strenght program, phase nine (Day one)

-Chest compression
-Side chest compression
-Compression behind the back
-Lat pulldown
-Archer pull
-Cable spread
-Hammer curls
-Biceps curls
-Kneeling biceps cable curls
-Seated calf extension
Contract for 2 seconds and release slow 6 seconds. Perform 5 reps, each rep perform an isometric contraction for 5 seconds
3 rounds

 

[Sanca Saxon]

Isometric power pulse method (Marlon Birch)
The isometric fat-loss plan, phase Three (Day two)

-Chest press
-Lateral raise
-Slanted calf raise
-Thigh rows
-Across the body rows
-Hammer curls
-Concentration curls
-Stiff arm pulldown
Perform a 60 second isometric contraction, followed by 30sec. isometric pulses
4 sets each excersise

Yin yang flow

2kg clubbells, 2 rounds

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 6
Power five strenght program, phase nine (Day two)

-Behind the head compression
-Kneeling upright row
-Triceps cable pushdown
-Overhead triceps extension
-One leg press
-Seated hip flexor cable spread
-Hip abduction
-Seated deadlift
-Seated crunches
-Seated obliques I
-Seated obliques II
Contract for 2 seconds and release slow 6 seconds. Perform 5 reps, each rep perform an isometric contraction for 5 seconds
2 rounds

 

[Sanca Saxon]

12-count burpees * Hindu squat

3 x 5*5 x bw

Mace, 6kg

2 sets, 360°swings/10 to 2/One arm swings combo

Raise bells

1 x 20 x 1,5kg dumbbells

Crucifix curls into overhead press

1 x 30 x 1,5kg dumbbells

Alternating front raise

1 x 100 x 1,5kg dumbbells

Bentover lateral raise

1 x 30 x 1,5kg dumbbells

Standing pec flyes

1 x 60 x 1,5kg dumbbells

Triceps kickbacks

1 x 50 x 1,5kg dumbbells

Iso-bow rope pull

1 x 20/side

Horse stance Iso-bow crossed chest

2 sets

Iso-bow leg curl/extension

1 x 50

Feet elevated crunches

1 x 150 x bw

 

[Sanca Saxon]

Isometric power pulse method (Marlon Birch)
The isometric power 10 program (Day one)

-Stiff arm pulldown
-Palm up curls
-Chest press
-Front raise
-Lateral raise
-Across the body rows
-Across the body pulls
-Leg extensions
-Hammer curls
Perform 10 power pulses, relax for 5sec., perform another 10 pulses, relax for 5sec., then perform a 10sec. isometric contraction
Perform all excersises without rest. 3 rounds

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 7
Density rep range program 15/10/7 (Day one)

-High archer pull
-Seated crunches
-Seated deadlift
-Seated calf extension
-Seated lower ab raise
-Low chest compression
-Overhead compression
-Front raise
Contract within 1 second and release 1 second. Perform 15 reps followed by a 5sec. isometric contraction, 10 reps followed by another 5sec. isometric contraction then a final 7 reps. On the 7th rep hold for a 20sec. Isometric contraction

Power twister (mid, low, high)

20 pulses/10 reps/10x iso-motion
2 rounds

 

[snowke90]

Ik ben oprecht wel benieuwd hoe sterk je gymlifts nu zijn. Tuurlijk, BW/leeftijd/verlies van groove in beschouwing genomen.
Verwacht geen pr's maar zou wel eens willen zien, als het goed is ben je sterk (en vooral mobiel en fit) genoeg om leuke dingen te doen.

Verwacht geen 1rm squat of deadlift maar een 1.5x bw rep out op squat of een bw bench for reps zou ik wel eens willen zien.
Niet dat je iets moet "bewijzen" hoor, maar ben gewoon benieuwd.

 

[Sanca Saxon]

Ik ben oprecht wel benieuwd hoe sterk je gymlifts nu zijn. Tuurlijk, BW/leeftijd/verlies van groove in beschouwing genomen.
Verwacht geen pr's maar zou wel eens willen zien, als het goed is ben je sterk (en vooral mobiel en fit) genoeg om leuke dingen te doen.

Verwacht geen 1rm squat of deadlift maar een 1.5x bw rep out op squat of een bw bench for reps zou ik wel eens willen zien.
Niet dat je iets moet "bewijzen" hoor, maar ben gewoon benieuwd.

Klik om te verkleinen...

Ik heb niet zolang geleden een 240kg hacksquat from pins en 90kg BTN press gedaan dus dat zit nog wel best goed denk ik.

 

[Sanca Saxon]

Isometric power pulse method (Marlon Birch)
The isometric power 10 program (Day two)

-Reverse upright row
-Crunch
-Hamstring curls
-Stiff arm pulldown
-Concentration curls
-Lower back extension
-Slanted calf raise
-Reverse curls
-Palm up curls
-Leg extensions
-Triceps extension to front
-Hamstring curls
Perform 10 power pulses, relax for 5sec., perform another 10 pulses, relax for 5sec., then perform a 10sec. isometric contraction
Perform all excersises without rest. 3 rounds

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 7
Density rep range program 7/5/7 (Day two)

-Overhead cable spread
-Seated lat pushdown
-Biceps curls
-Triceps extension to front
-Reverse grip triceps pushdown
-Hip adduction
-Deadlift
-Seated obliques
Contract within second and slowly release for 3 seconds. Perform 7 reps followed by a 5sec. isometric contraction, 5 reps followed by another 5sec. isometric contraction then a final 7 reps. On the 7th rep hold for a 20sec. isometric contraction

 

[Sanca Saxon]

Isometric power pulse method (Marlon Birch)
The isometric power 10 program (Day one)

-Stiff arm pulldown
-Palm up curls
-Chest press
-Front raise
-Lateral raise
-Across the body rows
-Across the body pulls
-Leg extensions
-Hammer curls
Perform 10 power pulses, relax for 5sec., perform another 10 pulses, relax for 5sec., then perform a 10sec. isometric contraction
Perform all excersises without rest. 3 rounds

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 7
Density rep range program 15/10/7 (Day one)

-High archer pull
-Seated crunches
-Seated deadlift
-Seated calf extension
-Seated lower ab raise
-Low chest compression
-Overhead compression
-Front raise
Contract within second and release 1 second. Perform 15 reps followed by a 5sec. isometric contraction, 10 reps followed by another 5sec. isometric contraction then a final 7 reps. On the 7th rep hold for a 20sec. isometric contracti

Standing pec flyes

1 x 53 x 3kg dumbbells

Alternating side bend

1 x 100 x 3kg dumbbells

Yin yang flow

1 round

 

[Sanca Saxon]

Clubbells, 2kg

Yin yang flow, 1 round

12-count burpees * Deep knee bend

Ladder up 1/2/3
3 rounds

Isometric power pulse method (Marlon Birch)
The isometric power 10 program (Day two)

-Reverse upright row
-Crunch
-Hamstring curls
-Stiff arm pulldown
-Concentration curls
-Lower back extension
-Slanted calf raise
-Reverse curls
-Palm up curls
-Leg extensions
-Triceps extension to front
-Hamstring curls (seated on the couch)
Perform 10 power pulses, relax for 5sec., perform another 10 pulses, relax for 5sec., then perform a 10sec. isometric contraction
Perform all excersises without rest. 3 rounds

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 7
Density rep range program 7/5/7 (Day two)

-Overhead cable spread
-Seated lat pushdown
-Biceps curls
-Triceps extension to front
-Reverse grip triceps pushdown
-Hip adduction
-Deadlift
-Seated obliques
Contract within second and slowly release for 3 seconds. Perform 7 reps followed by a 5sec. isometric contraction, 5 reps followed by another 5sec. isometric contraction then a final 7 reps. On the 7th rep hold for a 20sec. isometric contraction