XXL Nutrition

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

Ik keek gelijk of ik dat kleed ook heb :roflol: word oud.
Goede pulls wel :p
 
  • Topic Starter Topic Starter
  • #27.202
Raise bells

1 x 20 x 3kg dumbbells

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

FB_IMG_1693505043433.jpg
 
  • Topic Starter Topic Starter
  • #27.203
6-count burpees * Deep knee bend (Alternating singles)

2 x 8*8 x bw

Feet elevated crunches

1 x 300 x bw

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 1 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

IMG-20230902-WA0004.jpg


 
  • Topic Starter Topic Starter
  • #27.204
Push ups * Deep knee bend

Ladder up 1-8

Isometric power pulse method (Marlon Birch)
The isometric power pulse X40 program (Day one)

-Chest press
-Stiff arm pulldown
-Lateral raise (high)
-Across the body rows
-Palm up curls
-Across the body pulls
-Hammer curls
-Front neck press
-Hamstring curls
Perform 40 mini contractions (non stop), after the mini contractions, hold for 40 seconds.
Perform all excersises without rest
2 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

Screenshot_20230904_211646_Facebook.jpg


 
  • Topic Starter Topic Starter
  • #27.205
 
  • Topic Starter Topic Starter
  • #27.206
Isometric power pulse method (Marlon Birch)
The isometric power pulse X40 program (Day two)

-Lateral raise (low)
-Slanted calf raise
-Crunch
-Reverse upright row
-Concentration curls
-Triceps pushdown
-Hammer curls
-Palms up curls
-Lower back extension
Perform 40 mini contractions (non stop), after the mini contractions, hold for 40 seconds.
Perform all excersises without rest
2 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
 
  • Topic Starter Topic Starter
  • #27.208
Isometric power pulse method (Marlon Birch)
The isometric power pulse X40 program (Day one)

-Chest press
-Stiff arm pulldown
-Lateral raise
-Across the body rows
-Palm up curls
-Across the body pulls
-Hammer curls
-Front neck press
-Hamstring curls
Perform 40 mini contractions (non stop), after the mini contractions, hold for 40 seconds.
Perform all excersises without rest
2 rounds

Leg extensions

100 power pulses followed by a 30sec isometric contraction
2 sets

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
 
Hooooooooiiiiii!!!!
 
  • Topic Starter Topic Starter
  • #27.212
Isometric power pulse method (Marlon Birch)
The isometric power pulse X40 program (Day two)

-Lateral raise
-Slanted calf raise
-Crunch
-Reverse upright row
-Concentration curls
-Triceps pushdown
-Hammer curls
-Palms up curls
-Lower back extension
Perform 40 mini contractions (non stop), after the mini contractions, hold for 40 seconds.
Perform all excersises without rest
2 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

20230907_213101.jpg
20230907_164250.jpg
 
Drukke baas, zoals altijd. Lekker bezig maat. Dikke piek van de biceps 💪🏻
 
  • Topic Starter Topic Starter
  • #27.218
Isometric power pulse method (Marlon Birch)
The isometric power pulse X40 program (Day one)

-Chest press
-Stiff arm pulldown
-Lateral raise
-Across the body rows
-Palm up curls
-Across the body pulls
-Hammer curls
-Front neck press
-Hamstring curls
Perform 40 mini contractions (non stop), after the mini contractions, hold for 20 seconds.
Perform all excersises without rest
2 rounds

Leg extensions

100 power pulses followed by a 45sec isometric contraction
2 sets

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

 
Hahahaha jambek, dumbbell curls 😆

I like it. Training weer beestachtig zoals altijd 🔥
 
Ga je vandaag nog trainen Berserker, of hoe zit dat? 🔥
 
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