- Lid sinds
- 7 sep 2023
- Berichten
- 900
- Waardering
- 863
- Lengte
- 1m84
- Massa
- 110kg
☠ "Master of magic, God of war, Odin wanders alone." ☠
- Topic starter Sanca Saxon
- Startdatum
- Recente activiteit Recente activiteit:
- Reacties 28.573
- Weergaven 1.328.504
- Volgers 262
Sanca Saxon
Resurrected
Super Mod
Elite Member
15 jaar lid
Training
50.000 likes
50 media-items
50.000 berichten
10.000 likes
10.000 berichten
10 media-items
- Lid sinds
- 9 mei 2006
- Berichten
- 87.663
- Waardering
- 71.585
- Lengte
- 1m78
- Massa
- 106kg
- Vetpercentage
- 1%
X3 bar deadlift
3 x 10 x 2*medium bands
X3 bar Zercher squat
3 x 5 x 2*medium bands
X3 bar bent over row
3 x 10 x 1*medium band
*X3 knock off bar, brand Bodong
Power Iso-bow transformation method
The isotonic hyper-growth program
Rep speed contract 2sec. release 2sec.
Phase one (day one)
-Incline push ups (between 2 chairs)
-Across the body pulls
-Concentration curls
-Biceps curls
-Triceps extension to front
-Overhead triceps extension
-Triceps pressdown
-Reverse crunches
Perform 10 full reps followed by 20 half reps, from the start to the mid-point.
At the last rep perform a 20sec isometric contraction
1 round
The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 11
Power rep week iso-power freestyle. Phase one
-Chest compression
-Cable spread
-Compression behind the back
-Seated calf extension
-Seated crunches
-Compression behind the head
-Deadlift
-Triceps cable pushdown
-Hammer curls
Perform 20 reps, on the last rep perform a 20sec isometric contraction
2 rounds
Nieuw speelgoed, gemaakt in 1962 en werkt nog prima.
3 x 10 x 2*medium bands
X3 bar Zercher squat
3 x 5 x 2*medium bands
X3 bar bent over row
3 x 10 x 1*medium band
*X3 knock off bar, brand Bodong
Power Iso-bow transformation method
The isotonic hyper-growth program
Rep speed contract 2sec. release 2sec.
Phase one (day one)
-Incline push ups (between 2 chairs)
-Across the body pulls
-Concentration curls
-Biceps curls
-Triceps extension to front
-Overhead triceps extension
-Triceps pressdown
-Reverse crunches
Perform 10 full reps followed by 20 half reps, from the start to the mid-point.
At the last rep perform a 20sec isometric contraction
1 round
The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 11
Power rep week iso-power freestyle. Phase one
-Chest compression
-Cable spread
-Compression behind the back
-Seated calf extension
-Seated crunches
-Compression behind the head
-Deadlift
-Triceps cable pushdown
-Hammer curls
Perform 20 reps, on the last rep perform a 20sec isometric contraction
2 rounds
Nieuw speelgoed, gemaakt in 1962 en werkt nog prima.
Sanca Saxon
Resurrected
Super Mod
Elite Member
15 jaar lid
Training
50.000 likes
50 media-items
50.000 berichten
10.000 likes
10.000 berichten
10 media-items
- Lid sinds
- 9 mei 2006
- Berichten
- 87.663
- Waardering
- 71.585
- Lengte
- 1m78
- Massa
- 106kg
- Vetpercentage
- 1%
Dynamic tension/muscle control
Upperback kick out
1 x 12 x bw
Power Iso-bow transformation method
The isotonic hyper-growth program
Rep speed contract 2sec. release 2sec.
Phase one (day two)
-Rotator cuffs
-Across the body rows
-Leg press
-Wrist curls
-Standing calf extension
-Reverse crunches
-Triceps extension to front
-Side to side abs raise
Perform 10 full reps followed by 20 half reps, from the start to the mid-point.
At the last rep perform a 20sec isometric contraction
1 round
Wooden clubbells shoulder cast
2 rounds
Hybrid deadlift
5 x 10 sec.
1 round
The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 11
Power rep week iso-power freestyle. Phase one
-Chest compression
-Cable spread
-Compression behind the back
-Seated calf extension
-Seated crunches
-Compression behind the head
-Deadlift
-Triceps cable pushdown
-Hammer curls
Perform 15 reps, on the last rep perform a 20sec isometric contraction
2 rounds
Upperback kick out
1 x 12 x bw
Power Iso-bow transformation method
The isotonic hyper-growth program
Rep speed contract 2sec. release 2sec.
Phase one (day two)
-Rotator cuffs
-Across the body rows
-Leg press
-Wrist curls
-Standing calf extension
-Reverse crunches
-Triceps extension to front
-Side to side abs raise
Perform 10 full reps followed by 20 half reps, from the start to the mid-point.
At the last rep perform a 20sec isometric contraction
1 round
Wooden clubbells shoulder cast
2 rounds
Hybrid deadlift
5 x 10 sec.
1 round
The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 11
Power rep week iso-power freestyle. Phase one
-Chest compression
-Cable spread
-Compression behind the back
-Seated calf extension
-Seated crunches
-Compression behind the head
-Deadlift
-Triceps cable pushdown
-Hammer curls
Perform 15 reps, on the last rep perform a 20sec isometric contraction
2 rounds
Sanca Saxon
Resurrected
Super Mod
Elite Member
15 jaar lid
Training
50.000 likes
50 media-items
50.000 berichten
10.000 likes
10.000 berichten
10 media-items
- Lid sinds
- 9 mei 2006
- Berichten
- 87.663
- Waardering
- 71.585
- Lengte
- 1m78
- Massa
- 106kg
- Vetpercentage
- 1%
Dynamic tension/muscle control
Power Iso-bow transformation method
The isotonic hyper-growth program
Rep speed contract 2sec. release 2sec.
Phase one (day three)
-Crunches
-Side to side abs raise
-Across the body pulls
-Crossed chest
-Incline push ups (between 2 chairs)
-Triceps extension to front
-Wrist curls
-Leg press
Perform 10 full reps followed by 20 half reps, from the start to the mid-point.
At the last rep perform a 20sec isometric contraction
1 round
The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 11
Power rep week iso-power freestyle. Phase one
-Chest compression
-Cable spread
-Compression behind the back
-Seated calf extension
-Seated crunches
-Compression behind the head
-Deadlift
-Triceps cable pushdown
-Hammer curls
Perform 10 reps, on the last rep perform a 20sec isometric contraction
2 rounds
Hybrid lunge
20sec/side
Hybrid squat
30sec
Isometric seated leg curl
30sec/side
Power Iso-bow transformation method
The isotonic hyper-growth program
Rep speed contract 2sec. release 2sec.
Phase one (day three)
-Crunches
-Side to side abs raise
-Across the body pulls
-Crossed chest
-Incline push ups (between 2 chairs)
-Triceps extension to front
-Wrist curls
-Leg press
Perform 10 full reps followed by 20 half reps, from the start to the mid-point.
At the last rep perform a 20sec isometric contraction
1 round
The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 11
Power rep week iso-power freestyle. Phase one
-Chest compression
-Cable spread
-Compression behind the back
-Seated calf extension
-Seated crunches
-Compression behind the head
-Deadlift
-Triceps cable pushdown
-Hammer curls
Perform 10 reps, on the last rep perform a 20sec isometric contraction
2 rounds
Hybrid lunge
20sec/side
Hybrid squat
30sec
Isometric seated leg curl
30sec/side
Sanca Saxon
Resurrected
Super Mod
Elite Member
15 jaar lid
Training
50.000 likes
50 media-items
50.000 berichten
10.000 likes
10.000 berichten
10 media-items
- Lid sinds
- 9 mei 2006
- Berichten
- 87.663
- Waardering
- 71.585
- Lengte
- 1m78
- Massa
- 106kg
- Vetpercentage
- 1%
Dynamic tension/Muscle control/Isotonics
Power Iso-bow transformation method
The isotonic hyper-growth program
Rep speed contract 2sec. release 2sec.
Phase one (day four)
-Lower back extension
-Standing calf raise
-Side to side ab raise
-Concentration curls
Perform 10 full reps followed by 20 half reps, from the start to the mid-point.
At the last rep perform a 20sec isometric contraction
1 round
The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 11
Power rep week iso-power freestyle. Phase one
-Chest compression
-Cable spread
-Compression behind the back
-Seated calf extension
-Seated crunches
-Compression behind the head
-Deadlift
-Triceps cable pushdown
-Hammer curls
Perform 25 reps, on the last rep perform a 20sec isometric contraction
2 rounds
Power Iso-bow transformation method
The isotonic hyper-growth program
Rep speed contract 2sec. release 2sec.
Phase one (day four)
-Lower back extension
-Standing calf raise
-Side to side ab raise
-Concentration curls
Perform 10 full reps followed by 20 half reps, from the start to the mid-point.
At the last rep perform a 20sec isometric contraction
1 round
The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 11
Power rep week iso-power freestyle. Phase one
-Chest compression
-Cable spread
-Compression behind the back
-Seated calf extension
-Seated crunches
-Compression behind the head
-Deadlift
-Triceps cable pushdown
-Hammer curls
Perform 25 reps, on the last rep perform a 20sec isometric contraction
2 rounds
Sanca Saxon
Resurrected
Super Mod
Elite Member
15 jaar lid
Training
50.000 likes
50 media-items
50.000 berichten
10.000 likes
10.000 berichten
10 media-items
- Lid sinds
- 9 mei 2006
- Berichten
- 87.663
- Waardering
- 71.585
- Lengte
- 1m78
- Massa
- 106kg
- Vetpercentage
- 1%
Step ups
1 x 200 x bw
Dynamic tension/Muscle control/Isotonics
Power Iso-bow transformation method
The isotonic hyper-growth program
Rep speed contract 2sec. release 2sec.
Phase one (day five)
-Leg extensions
-Leg press
-Standing calf raise
-Triceps pressdown
-Wrist curls
-Leg press
-Across the body pulls
-Crossed chest
Perform 10 full reps followed by 20 half reps, from the start to the mid-point.
At the last rep perform a 20sec isometric contraction
1 round
The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 11
Power rep week iso-power freestyle. Phase one
-Chest compression
-Cable spread
-Compression behind the back
-Seated calf extension
-Seated crunches
-Compression behind the head
-Deadlift
-Triceps cable pushdown
-Hammer curls
Perform 15 reps, on the last rep perform a 20sec isometric contraction
2 rounds
1 x 200 x bw
Dynamic tension/Muscle control/Isotonics
Power Iso-bow transformation method
The isotonic hyper-growth program
Rep speed contract 2sec. release 2sec.
Phase one (day five)
-Leg extensions
-Leg press
-Standing calf raise
-Triceps pressdown
-Wrist curls
-Leg press
-Across the body pulls
-Crossed chest
Perform 10 full reps followed by 20 half reps, from the start to the mid-point.
At the last rep perform a 20sec isometric contraction
1 round
The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 11
Power rep week iso-power freestyle. Phase one
-Chest compression
-Cable spread
-Compression behind the back
-Seated calf extension
-Seated crunches
-Compression behind the head
-Deadlift
-Triceps cable pushdown
-Hammer curls
Perform 15 reps, on the last rep perform a 20sec isometric contraction
2 rounds
- Lid sinds
- 7 sep 2023
- Berichten
- 900
- Waardering
- 863
- Lengte
- 1m84
- Massa
- 110kg
Sanca Saxon
Resurrected
Super Mod
Elite Member
15 jaar lid
Training
50.000 likes
50 media-items
50.000 berichten
10.000 likes
10.000 berichten
10 media-items
- Lid sinds
- 9 mei 2006
- Berichten
- 87.663
- Waardering
- 71.585
- Lengte
- 1m78
- Massa
- 106kg
- Vetpercentage
- 1%
Ik heb nog altijd geen spijt van de ingeslagen weg maar ben aan het denken om terug wat meer te spelen met kegs, stones en axle of log ed.
Ik blijf goed in shape, kracht cava wel en met het juiste licht ook goede dense muscles
Ik blijf tot nu toe gespaard van blessures en voel me best fit, of dit echt zo is zal moeten blijken uit de cardiotest bij de cardioloog maandag ivm met de mechanische hartklep, die er sinds deze maand alweer 8 jaar inzit
Jumping jacks
1 x 50 x bw
Steel clubbells
2kg clubbells, 3 rounds
Raise bells
3kg dumbbells, 2 rounds
Mace 360°swings/10 to 2/one arm swings combo
6kg mace, 2 rounds
The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 11
Power rep week iso-power freestyle. Phase one
-Chest compression
-Cable spread
-Compression behind the back
-Seated calf extension
-Seated crunches
-Compression behind the head
-Deadlift
-Triceps cable pushdown
-Hammer curls
Perform 30 reps, on the last rep perform a 20sec isometric contraction
2 rounds
- Lid sinds
- 19 jan 2015
- Berichten
- 26.825
- Waardering
- 25.459
- Lengte
- 1m83
Deed je vorig jaar niet wat fietsen ter voorbereiding en dit jaar niet?Ik blijf tot nu toe gespaard van blessures en voel me best fit, of dit echt zo is zal maandag moeten blijken uit de cardiotest bij de cardioloog maandag ivm met de mechanische hartklep, die er sinds deze maand alweer 8 jaar inzit
Sanca Saxon
Resurrected
Super Mod
Elite Member
15 jaar lid
Training
50.000 likes
50 media-items
50.000 berichten
10.000 likes
10.000 berichten
10 media-items
- Lid sinds
- 9 mei 2006
- Berichten
- 87.663
- Waardering
- 71.585
- Lengte
- 1m78
- Massa
- 106kg
- Vetpercentage
- 1%
- Lid sinds
- 19 jan 2015
- Berichten
- 26.825
- Waardering
- 25.459
- Lengte
- 1m83
Dit jaar doe je een realistische 0-meting, ook weleens verstandig.
Sanca Saxon
Resurrected
Super Mod
Elite Member
15 jaar lid
Training
50.000 likes
50 media-items
50.000 berichten
10.000 likes
10.000 berichten
10 media-items
- Lid sinds
- 9 mei 2006
- Berichten
- 87.663
- Waardering
- 71.585
- Lengte
- 1m78
- Massa
- 106kg
- Vetpercentage
- 1%
Dynamic tension/Muscle control/Isotonics
The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 11
Power rep week iso-power freestyle. Phase one
-Chest compression
-Cable spread
-Compression behind the back
-Seated calf extension
-Seated crunches
-Compression behind the head
-Deadlift
-Triceps cable pushdown
-Hammer curls
Perform 10 reps, on the last rep perform a 20sec isometric contraction
2 rounds
Iso-bow iso-motion
1 round, 5 minutes
1 round, 13 minutes
Incline push ups (between 2 chairs)
Timed set 20min, 36 x 5 x bw
The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 11
Power rep week iso-power freestyle. Phase one
-Chest compression
-Cable spread
-Compression behind the back
-Seated calf extension
-Seated crunches
-Compression behind the head
-Deadlift
-Triceps cable pushdown
-Hammer curls
Perform 10 reps, on the last rep perform a 20sec isometric contraction
2 rounds
Iso-bow iso-motion
1 round, 5 minutes
1 round, 13 minutes
Incline push ups (between 2 chairs)
Timed set 20min, 36 x 5 x bw
- Lid sinds
- 7 sep 2023
- Berichten
- 900
- Waardering
- 863
- Lengte
- 1m84
- Massa
- 110kg
Hey moat, lekkere training neergezet weer 💪🏻
Je bent zelf uiteraard baas over je eigen training. Maar je maakt goede gains he, ben je niet bang wanneer je de (ik noem het ff) "zwaardere" oefeningen gaat doen, de blessures weer op poppen? Je gaat nu zó lekker!
Ik moet al aardig veel oefeningen vermijden en alsnog vaak naar de fysio om mij trainende te houden. Dat is al mijn hele leven zo geweest, ben enorm blessure gevoelig. Voetbal, thaiboksen, krachtsport, bodybuilding, altijd al.
Misschien stof tot nadenken. Maar ook dat bepaal je zelf.
-xxx- 🦍
Je bent zelf uiteraard baas over je eigen training. Maar je maakt goede gains he, ben je niet bang wanneer je de (ik noem het ff) "zwaardere" oefeningen gaat doen, de blessures weer op poppen? Je gaat nu zó lekker!
Ik moet al aardig veel oefeningen vermijden en alsnog vaak naar de fysio om mij trainende te houden. Dat is al mijn hele leven zo geweest, ben enorm blessure gevoelig. Voetbal, thaiboksen, krachtsport, bodybuilding, altijd al.
Misschien stof tot nadenken. Maar ook dat bepaal je zelf.
-xxx- 🦍
Sanca Saxon
Resurrected
Super Mod
Elite Member
15 jaar lid
Training
50.000 likes
50 media-items
50.000 berichten
10.000 likes
10.000 berichten
10 media-items
- Lid sinds
- 9 mei 2006
- Berichten
- 87.663
- Waardering
- 71.585
- Lengte
- 1m78
- Massa
- 106kg
- Vetpercentage
- 1%
Goh, bang zou ik niet zeggen maar ik ben wel op mijn hoede, blessures waren al moeilijk ivm werk en nu al zeker met een super actieve 3-jarige 😬
Tussendoortje
Legs elevated crunches
1 x 1000 x bw
Bullworker holds
-Deadlift
-Lunge
-Seated crunch
-Seated obliques
-Straight arms cable spread
-Cable spread
-Archer pull
-Overhead cable spread
-Behind the back cable spread
-Lat pulldown
-Cable lat pulldown
-Cable pinch
-Overhead compression
-Chest compression
-Lower chest compression
-Side chest compression
-Behind the head compression
-Behind the back compression
-Front raise
-Triceps pushdown
-Triceps extension to front
-Crucifix curl
-Biceps cable curl
2 rounds
Sanca Saxon
Resurrected
Super Mod
Elite Member
15 jaar lid
Training
50.000 likes
50 media-items
50.000 berichten
10.000 likes
10.000 berichten
10 media-items
- Lid sinds
- 9 mei 2006
- Berichten
- 87.663
- Waardering
- 71.585
- Lengte
- 1m78
- Massa
- 106kg
- Vetpercentage
- 1%
De fietstest bij de cardioloog ging uitstekend, hij gaf me een 10/10 en zei dat ik moet bezig blijven zoals ik bezig ben, ik heb bij thuiskomst dan natuurlijk ook meteen een vodka Red bull gedronken, voortaan dus op doktersadvies 
Power Iso-bow transformation method
The isotonic hyper-growth program
Rep speed contract 2sec. release 6sec.
Phase two (day one)
-Crossed chest
-Across the body rows
-Rotator cuffs
-Front raise
-Overhead triceps extension
-Concentration curls
-Biceps curls
-Triceps extension to front
Contract within 2 seconds then slowly reverse the movement for 6 seconds.
Perform 5 reps, on the 5th perform an isometric hold for 20sec followed by 15 half reps
1 round
The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 11
Power rep week iso-power freestyle. Phase one
-Chest compression
-Cable spread
-Compression behind the back
-Seated calf extension
-Seated crunches
-Compression behind the head
-Deadlift
-Triceps cable pushdown
-Hammer curls
Perform 20 reps, on the last rep perform a 20sec isometric contraction
2 rounds
Power Iso-bow transformation method
The isotonic hyper-growth program
Rep speed contract 2sec. release 6sec.
Phase two (day one)
-Crossed chest
-Across the body rows
-Rotator cuffs
-Front raise
-Overhead triceps extension
-Concentration curls
-Biceps curls
-Triceps extension to front
Contract within 2 seconds then slowly reverse the movement for 6 seconds.
Perform 5 reps, on the 5th perform an isometric hold for 20sec followed by 15 half reps
1 round
The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 11
Power rep week iso-power freestyle. Phase one
-Chest compression
-Cable spread
-Compression behind the back
-Seated calf extension
-Seated crunches
-Compression behind the head
-Deadlift
-Triceps cable pushdown
-Hammer curls
Perform 20 reps, on the last rep perform a 20sec isometric contraction
2 rounds
Sanca Saxon
Resurrected
Super Mod
Elite Member
15 jaar lid
Training
50.000 likes
50 media-items
50.000 berichten
10.000 likes
10.000 berichten
10 media-items
- Lid sinds
- 9 mei 2006
- Berichten
- 87.663
- Waardering
- 71.585
- Lengte
- 1m78
- Massa
- 106kg
- Vetpercentage
- 1%
Upperback kick out
1 x 20 x bw
Dynamic tension/Muscle control/Isotonics
Power Iso-bow transformation method
The isotonic hyper-growth program
Rep speed contract 2sec. release 6 sec.
Phase two (day two)
-Incline push ups (between 2 chairs)
-Lateral raise
-Across the body pulls
-Standing calf extension
-Reverse crunch
-Side to side ab raise
-Biceps curls
-Lower back extensions
Contract within 2 seconds then slowly reverse the movement for 6 seconds.
Perform 5 reps, on the 5th perform an isometric hold for 20sec followed by 15 half reps
1 round
The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 11
Power rep week iso-power freestyle. Phase one
-Chest compression
-Cable spread
-Compression behind the back
-Seated calf extension
-Seated crunches
-Compression behind the head
-Deadlift
-Triceps cable pushdown
-Hammer curls
Perform 15 reps, on the last rep perform a 20sec isometric contraction
2 rounds
1 x 20 x bw
Dynamic tension/Muscle control/Isotonics
Power Iso-bow transformation method
The isotonic hyper-growth program
Rep speed contract 2sec. release 6 sec.
Phase two (day two)
-Incline push ups (between 2 chairs)
-Lateral raise
-Across the body pulls
-Standing calf extension
-Reverse crunch
-Side to side ab raise
-Biceps curls
-Lower back extensions
Contract within 2 seconds then slowly reverse the movement for 6 seconds.
Perform 5 reps, on the 5th perform an isometric hold for 20sec followed by 15 half reps
1 round
The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 11
Power rep week iso-power freestyle. Phase one
-Chest compression
-Cable spread
-Compression behind the back
-Seated calf extension
-Seated crunches
-Compression behind the head
-Deadlift
-Triceps cable pushdown
-Hammer curls
Perform 15 reps, on the last rep perform a 20sec isometric contraction
2 rounds
Sanca Saxon
Resurrected
Super Mod
Elite Member
15 jaar lid
Training
50.000 likes
50 media-items
50.000 berichten
10.000 likes
10.000 berichten
10 media-items
- Lid sinds
- 9 mei 2006
- Berichten
- 87.663
- Waardering
- 71.585
- Lengte
- 1m78
- Massa
- 106kg
- Vetpercentage
- 1%
Hindu squat
1 x 40 x bw
Dynamic tension/Muscle control/Isotonics
Power Iso-bow transformation method
The isotonic hyper-growth program
Rep speed contract 2sec. release 6sec.
Phase two (day one)
-Crossed chest
-Across the body rows
-Rotator cuffs
-Front raise
-Overhead triceps extension
-Concentration curls
-Biceps curls
-Triceps extension to front
Contract within 2 seconds then slowly reverse the movement for 6 seconds.
Perform 5 reps, on the 5th perform an isometric hold for 20sec followed by 15 half reps
1 round
The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 11
Power rep week iso-power freestyle. Phase one
-Chest compression
-Cable spread
-Compression behind the back
-Seated calf extension
-Seated crunches
-Compression behind the head
-Deadlift
-Triceps cable pushdown
-Hammer curls
Perform 10 reps, on the last rep perform a 20sec isometric contraction
2 rounds
Doorway isometrics
Various, 1 round
1 x 40 x bw
Dynamic tension/Muscle control/Isotonics
Power Iso-bow transformation method
The isotonic hyper-growth program
Rep speed contract 2sec. release 6sec.
Phase two (day one)
-Crossed chest
-Across the body rows
-Rotator cuffs
-Front raise
-Overhead triceps extension
-Concentration curls
-Biceps curls
-Triceps extension to front
Contract within 2 seconds then slowly reverse the movement for 6 seconds.
Perform 5 reps, on the 5th perform an isometric hold for 20sec followed by 15 half reps
1 round
The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 11
Power rep week iso-power freestyle. Phase one
-Chest compression
-Cable spread
-Compression behind the back
-Seated calf extension
-Seated crunches
-Compression behind the head
-Deadlift
-Triceps cable pushdown
-Hammer curls
Perform 10 reps, on the last rep perform a 20sec isometric contraction
2 rounds
Doorway isometrics
Various, 1 round
Sanca Saxon
Resurrected
Super Mod
Elite Member
15 jaar lid
Training
50.000 likes
50 media-items
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10 media-items
- Lid sinds
- 9 mei 2006
- Berichten
- 87.663
- Waardering
- 71.585
- Lengte
- 1m78
- Massa
- 106kg
- Vetpercentage
- 1%
Wooden clubbells
2kg clubbells, various, 10 minutes
Dynamic tension/Muscle control/Isotonics
Power Iso-bow transformation method
The isotonic hyper-growth program
Rep speed contract 2sec. release 6 sec.
Phase two (day two)
-Incline push ups (between 2 chairs)
-Lateral raise
-Across the body pulls
-Standing calf extension
-Reverse crunch
-Side to side ab raise
-Biceps curls
-Lower back extensions
Contract within 2 seconds then slowly reverse the movement for 6 seconds.
Perform 5 reps, on the 5th perform an isometric hold for 20sec followed by 15 half reps
1 round
The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 11
Power rep week iso-power freestyle. Phase one
-Chest compression
-Cable spread
-Compression behind the back
-Seated calf extension
-Seated crunches
-Compression behind the head
-Deadlift
-Triceps cable pushdown
-Hammer curls
Perform 25 reps, on the last rep perform a 20sec isometric contraction
2 rounds
2kg clubbells, various, 10 minutes
Dynamic tension/Muscle control/Isotonics
Power Iso-bow transformation method
The isotonic hyper-growth program
Rep speed contract 2sec. release 6 sec.
Phase two (day two)
-Incline push ups (between 2 chairs)
-Lateral raise
-Across the body pulls
-Standing calf extension
-Reverse crunch
-Side to side ab raise
-Biceps curls
-Lower back extensions
Contract within 2 seconds then slowly reverse the movement for 6 seconds.
Perform 5 reps, on the 5th perform an isometric hold for 20sec followed by 15 half reps
1 round
The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 11
Power rep week iso-power freestyle. Phase one
-Chest compression
-Cable spread
-Compression behind the back
-Seated calf extension
-Seated crunches
-Compression behind the head
-Deadlift
-Triceps cable pushdown
-Hammer curls
Perform 25 reps, on the last rep perform a 20sec isometric contraction
2 rounds
- Lid sinds
- 7 sep 2023
- Berichten
- 900
- Waardering
- 863
- Lengte
- 1m84
- Massa
- 110kg
Sanca Saxon
Resurrected
Super Mod
Elite Member
15 jaar lid
Training
50.000 likes
50 media-items
50.000 berichten
10.000 likes
10.000 berichten
10 media-items
- Lid sinds
- 9 mei 2006
- Berichten
- 87.663
- Waardering
- 71.585
- Lengte
- 1m78
- Massa
- 106kg
- Vetpercentage
- 1%
X3 bar deadlift
1 x 10 x medium band
1 x 8 x strong band
2 x 8 x strong + medium band
1 x 5 x monster band
1 x 11 x monster band
Dumbbell circuit
-Raise bells
-Lateral raise
-Crucifix curl into overhead
-Triceps extension behind the head
-Side bend
3kg dumbbells, 3 reps each
8min30
Power Iso-bow transformation method
The isotonic hyper-growth program
Rep speed contract 2sec. release 6sec.
Phase two (day one)
-Crossed chest
-Across the body rows
-Rotator cuffs
-Front raise
-Overhead triceps extension
-Concentration curls
-Biceps curls
-Triceps extension to front
Contract within 2 seconds then slowly reverse the movement for 6 seconds.
Perform 5 reps, on the 5th perform an isometric hold for 20sec followed by 15 half reps
1 round
The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 11
Power rep week iso-power freestyle. Phase one
-Chest compression
-Cable spread
-Compression behind the back
-Seated calf extension
-Seated crunches
-Compression behind the head
-Deadlift
-Triceps cable pushdown
-Hammer curls
Perform 15 reps, on the last rep perform a 20sec isometric contraction
2 rounds
1 x 10 x medium band
1 x 8 x strong band
2 x 8 x strong + medium band
1 x 5 x monster band
1 x 11 x monster band
Dumbbell circuit
-Raise bells
-Lateral raise
-Crucifix curl into overhead
-Triceps extension behind the head
-Side bend
3kg dumbbells, 3 reps each
8min30
Power Iso-bow transformation method
The isotonic hyper-growth program
Rep speed contract 2sec. release 6sec.
Phase two (day one)
-Crossed chest
-Across the body rows
-Rotator cuffs
-Front raise
-Overhead triceps extension
-Concentration curls
-Biceps curls
-Triceps extension to front
Contract within 2 seconds then slowly reverse the movement for 6 seconds.
Perform 5 reps, on the 5th perform an isometric hold for 20sec followed by 15 half reps
1 round
The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 11
Power rep week iso-power freestyle. Phase one
-Chest compression
-Cable spread
-Compression behind the back
-Seated calf extension
-Seated crunches
-Compression behind the head
-Deadlift
-Triceps cable pushdown
-Hammer curls
Perform 15 reps, on the last rep perform a 20sec isometric contraction
2 rounds