- Lid sinds
- 19 jan 2015
- Berichten
- 26.825
- Waardering
- 25.459
- Lengte
- 1m83
Mooi man, The Bioneer adverteert bij jouw posts!11k en er komt elke dag nog bij
(Is allemaal algorirme, maar dat mag de pret niet drukken)
☠ "Master of magic, God of war, Odin wanders alone." ☠
- Topic starter Sanca Saxon
- Startdatum
- Recente activiteit Recente activiteit:
- Reacties 28.573
- Weergaven 1.328.475
- Volgers 262
(Is allemaal algorirme, maar dat mag de pret niet drukken)
- Lid sinds
- 21 okt 2017
- Berichten
- 8.216
- Waardering
- 9.232
- Lengte
- 1m85
- Massa
- 93kg
- Vetpercentage
- 20%
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
- 87.658
- Waardering
- 71.577
- Lengte
- 1m78
- Massa
- 106kg
- Vetpercentage
- 1%
Pushing yourself to power, warm up routine, modified
Dynamic tension/Muscle control/Isotonics
Professor Attila's 5 pound dumbbell system (Day 10)
-Alternating dumbbell curls 64x
-Reverse alternating dumbbell curls 64x
-Alternating crucifix curls 32x
-Simultaneous crucifix curls 20x
-Rear delt flyes 18x
-Alternating shoulder press 30x
-Alternating front raise 30x
-Wrist turns 30x
-Wrist rotations forward 15x
-Wrist rotations backward 15x
-Dumbbell punch-out, left 18x
-Dumbbell punch-out, right 18x
-Reach and touch 17x
-Shrugs 35x
-Chest crossover 20x
-Alternating side bend 50x
-Force backs 20x
-Calf raise 30x
-Toe raise 26x
-Deep knee bend 35x
-Pistol squat //////
-High knee raise 26x
-Abductor circle kicks 22x
-Sit ups -> Lower ab raise 30x
-Lower back extension 12x
-Leg raise 16x
-Push ups 25x
2kg dumbbells
The Bullworker muscle up program
Foundation muscle up program 15/10/8 (Speed phase) Day 3 (Week 2)
-Seated obliques
-Straight arms lat pushdown
-Overhead compression
-Lower chest compression
15 reps/10sec/10 reps/10sec/8 reps/10sec (10sec isometric contraction)
2 rounds
Dynamic tension/Muscle control/Isotonics
Professor Attila's 5 pound dumbbell system (Day 10)
-Alternating dumbbell curls 64x
-Reverse alternating dumbbell curls 64x
-Alternating crucifix curls 32x
-Simultaneous crucifix curls 20x
-Rear delt flyes 18x
-Alternating shoulder press 30x
-Alternating front raise 30x
-Wrist turns 30x
-Wrist rotations forward 15x
-Wrist rotations backward 15x
-Dumbbell punch-out, left 18x
-Dumbbell punch-out, right 18x
-Reach and touch 17x
-Shrugs 35x
-Chest crossover 20x
-Alternating side bend 50x
-Force backs 20x
-Calf raise 30x
-Toe raise 26x
-Deep knee bend 35x
-Pistol squat //////
-High knee raise 26x
-Abductor circle kicks 22x
-Sit ups -> Lower ab raise 30x
-Lower back extension 12x
-Leg raise 16x
-Push ups 25x
2kg dumbbells
The Bullworker muscle up program
Foundation muscle up program 15/10/8 (Speed phase) Day 3 (Week 2)
-Seated obliques
-Straight arms lat pushdown
-Overhead compression
-Lower chest compression
15 reps/10sec/10 reps/10sec/8 reps/10sec (10sec 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
- 87.658
- Waardering
- 71.577
- Lengte
- 1m78
- Massa
- 106kg
- Vetpercentage
- 1%
Pushing yourself to power, warm up routine, modified
Dynamic tension/Muscle control/Isotonics
Professor Attila's 5 pound dumbbell system (Day 11)
-Alternating dumbbell curls 68x
-Reverse alternating dumbbell curls 68x
-Alternating crucifix curls 36x
-Simultaneous crucifix curls 26x
-Rear delt flyes 20x
-Alternating shoulder press 36x
-Alternating front raise 36x
-Wrist turns 30x
-Wrist rotations forward 15x
-Wrist rotations backward 15x
-Dumbbell punch-out, left 19x
-Dumbbell punch-out, right 19x
-Reach and touch 18x
-Shrugs 40x
-Chest crossover 25x
-Alternating side bend 50x
-Force backs 25x
-Calf raise 40x
-Toe raise 30x
-Deep knee bend 35x
-Pistol squat, attempts
-High knee raise 30x
-Abductor circle kicks 22x
-Sit ups -> Lower ab raise 30x
-Lower back extension 14x
-Leg raise 17x
-Push ups -> incline between 2 chairs 22x
2kg dumbbells
The Bullworker muscle up program
Foundation muscle up program 15/10/8 (Speed phase) Day 4 (Week 2)
-Seated stiff legged deadlift
-Seated crunch
-Behind the head compression
-Lat pulldown
15 reps/10sec/10 reps/10sec/8 reps/10sec (10sec isometric contraction)
2 rounds
Bullworker iso-motion
1 round
Side to side lateral swing
2kg wooden clubbells, 50x
Dynamic tension/Muscle control/Isotonics
Professor Attila's 5 pound dumbbell system (Day 11)
-Alternating dumbbell curls 68x
-Reverse alternating dumbbell curls 68x
-Alternating crucifix curls 36x
-Simultaneous crucifix curls 26x
-Rear delt flyes 20x
-Alternating shoulder press 36x
-Alternating front raise 36x
-Wrist turns 30x
-Wrist rotations forward 15x
-Wrist rotations backward 15x
-Dumbbell punch-out, left 19x
-Dumbbell punch-out, right 19x
-Reach and touch 18x
-Shrugs 40x
-Chest crossover 25x
-Alternating side bend 50x
-Force backs 25x
-Calf raise 40x
-Toe raise 30x
-Deep knee bend 35x
-Pistol squat, attempts
-High knee raise 30x
-Abductor circle kicks 22x
-Sit ups -> Lower ab raise 30x
-Lower back extension 14x
-Leg raise 17x
-Push ups -> incline between 2 chairs 22x
2kg dumbbells
The Bullworker muscle up program
Foundation muscle up program 15/10/8 (Speed phase) Day 4 (Week 2)
-Seated stiff legged deadlift
-Seated crunch
-Behind the head compression
-Lat pulldown
15 reps/10sec/10 reps/10sec/8 reps/10sec (10sec isometric contraction)
2 rounds
Bullworker iso-motion
1 round
Side to side lateral swing
2kg wooden clubbells, 50x
- Lid sinds
- 21 okt 2017
- Berichten
- 8.216
- Waardering
- 9.232
- Lengte
- 1m85
- Massa
- 93kg
- Vetpercentage
- 20%
Sanca je hebt mij geïnspireerd om ook een minimalistische trainings stijl te adopteren (aangezien rug en knieën nu mush zijn) .
Sta er van te kijken wat ik voor mekaar krijg met een paar plates ,dumbells en twee stoelen .Note to self ik moet een dip station kopen of maken 😃
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
- 87.658
- Waardering
- 71.577
- Lengte
- 1m78
- Massa
- 106kg
- Vetpercentage
- 1%
Nu nog isometrics erbij en je bent vertrokken
Heb je 3 stoelen?
- Lid sinds
- 21 okt 2017
- Berichten
- 8.216
- Waardering
- 9.232
- Lengte
- 1m85
- Massa
- 93kg
- Vetpercentage
- 20%
Nu nog isometrics erbij en je bent vertrokken
Heb je 3 stoelen?
Gaan we de stoelen dans doen ? 😂
Ik ben aan het wachten op een mailtje van een kennis die heeft een pdf met het trainings regiment van een wood ( blanke gedetineerde) die zijn eigen regiment heeft geschreven in zijn shu stint .Mocht het wat zijn in zal ik deze posten .
RookworstXL
Competitive Bodybuilder
- Lid sinds
- 22 aug 2021
- Berichten
- 2.528
- Waardering
- 4.320
- Lid sinds
- 21 okt 2017
- Berichten
- 8.216
- Waardering
- 9.232
- Lengte
- 1m85
- Massa
- 93kg
- Vetpercentage
- 20%
Ik zou zeggen ga langs bij onze piraat en ervaar hetZou die Sanca ook zoveel kunstjes in bed hebben?
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
- 87.658
- Waardering
- 71.577
- Lengte
- 1m78
- Massa
- 106kg
- Vetpercentage
- 1%
Mag je altijd delen man.
Pushing yourself to power, warm up routine, modified
Iso-bow Dynamic tension/Muscle control/Isotonics
Professor Attila's 5 pound dumbbell system (Day 12)
-Alternating dumbbell curls 70x
-Reverse alternating dumbbell curls 70x
-Alternating crucifix curls 40x
-Simultaneous crucifix curls 40x
-Rear delt flyes 21x
-Alternating shoulder press 40x
-Alternating front raise 40x
-Wrist turns 30x
-Wrist rotations forward 15x
-Wrist rotations backward 15x
-Dumbbell punch-out, left 20x
-Dumbbell punch-out, right 20x
-Reach and touch 19x
-Shrugs 45x
-Chest crossover 28x
-Alternating side bend 56x
-Force backs 28x
-Calf raise 45x
-Toe raise 35x
-Deep knee bend 36x
-Pistol squat, attempts
-High knee raise 36x
-Abductor circle kicks 24x
-Sit ups -> Lower ab raise 32x
-Lower back extension 15x
-Leg raise 17x
-Push ups -> incline between 2 chairs 23x
2kg dumbbells
The Bullworker muscle up program
Foundation muscle up program 15/10/8 (Speed phase) Day 5 (Week 2)
-Hammer curl
-Side chest compression
-Leg press
-Kneeling triceps pushdown
15 reps/10sec/10 reps/10sec/8 reps/10sec (10sec isometric contraction)
2 rounds
- Lid sinds
- 21 okt 2017
- Berichten
- 8.216
- Waardering
- 9.232
- Lengte
- 1m85
- Massa
- 93kg
- Vetpercentage
- 20%
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
- 87.658
- Waardering
- 71.577
- Lengte
- 1m78
- Massa
- 106kg
- Vetpercentage
- 1%
Pushing yourself to power, warm up routine, modified
Iso-bow Dynamic tension/Muscle control/Isotonics
Dbb-challenge Seated dumbbell curl 90sec AMRAP
1 x 32 x 12kg dumbbells 90sec-> 28x
Professor Attila's 5 pound dumbbell system (Day 13)
-Alternating dumbbell curls 72x
-Reverse alternating dumbbell curls 72x
-Alternating crucifix curls 42x
-Simultaneous crucifix curls 42x
-Rear delt flyes 21x
-Alternating shoulder press 42x
-Alternating front raise 42x
-Wrist turns 30x
-Wrist rotations forward 15x
-Wrist rotations backward 15x
-Dumbbell punch-out, left 21x
-Dumbbell punch-out, right 21x
-Reach and touch 20x
-Shrugs 48x
-Chest crossover 30x
-Alternating side bend 58x
-Force backs 30x
-Calf raise 50x
-Toe raise 45x
-Deep knee bend 37x
-Pistol squat, attempts
-High knee raise 38x
-Abductor circle kicks 26x
-Sit ups -> Lower ab raise 36x
-Lower back extension 15x
-Leg raise 17x
-Push ups -> incline between 2 chairs 23x
2kg dumbbells
Iso-bow Dynamic tension/Muscle control/Isotonics
Dbb-challenge Seated dumbbell curl 90sec AMRAP
1 x 32 x 12kg dumbbells 90sec-> 28x
Professor Attila's 5 pound dumbbell system (Day 13)
-Alternating dumbbell curls 72x
-Reverse alternating dumbbell curls 72x
-Alternating crucifix curls 42x
-Simultaneous crucifix curls 42x
-Rear delt flyes 21x
-Alternating shoulder press 42x
-Alternating front raise 42x
-Wrist turns 30x
-Wrist rotations forward 15x
-Wrist rotations backward 15x
-Dumbbell punch-out, left 21x
-Dumbbell punch-out, right 21x
-Reach and touch 20x
-Shrugs 48x
-Chest crossover 30x
-Alternating side bend 58x
-Force backs 30x
-Calf raise 50x
-Toe raise 45x
-Deep knee bend 37x
-Pistol squat, attempts
-High knee raise 38x
-Abductor circle kicks 26x
-Sit ups -> Lower ab raise 36x
-Lower back extension 15x
-Leg raise 17x
-Push ups -> incline between 2 chairs 23x
2kg dumbbells
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
- 87.658
- Waardering
- 71.577
- Lengte
- 1m78
- Massa
- 106kg
- Vetpercentage
- 1%
Pushing yourself to power, warm up routine, modified
Iso-bow Dynamic tension/Muscle control/Isotonics
Professor Attila's 5 pound dumbbell system (Day 14)
-Alternating dumbbell curls 76x
-Reverse alternating dumbbell curls 76x
-Alternating crucifix curls 46x
-Simultaneous crucifix curls 46x
-Rear delt flyes 22x
-Alternating shoulder press 46x
-Alternating front raise 46x
-Wrist turns 30x
-Wrist rotations forward 15x
-Wrist rotations backward 15x
-Dumbbell punch-out, left 22x
-Dumbbell punch-out, right 22x
-Reach and touch 21x
-Shrugs 50x
-Chest crossover 34x
-Alternating side bend 60x
-Force backs 34x
-Calf raise 55x
-Toe raise 45x
-Deep knee bend 38x
-Pistol squat, attempts
-High knee raise 40x
-Abductor circle kicks 26x
-Sit ups -> Lower ab raise 38x
-Lower back extension 17x
-Leg raise 18x
-Push ups -> incline between 2 chairs 25x
2kg dumbbells
The Bullworker muscle up program (Week 3)
Strenght program 10/10/10 (Strenght phase) Day A (Week 1)
-Chest compression
-Side chest compression
-Behind the back compression
-Lat pulldown
-Archer pull
-Cable spread
-Hammer curl
-Biceps curl
-Kneeling cable curl
-Calf toe press
Contract 2sec., release 6sec.
10reps/10sec/10 reps/10sec/10 reps/10sec (10sec isometric contraction)
1 round
Iso-bow Dynamic tension/Muscle control/Isotonics
Professor Attila's 5 pound dumbbell system (Day 14)
-Alternating dumbbell curls 76x
-Reverse alternating dumbbell curls 76x
-Alternating crucifix curls 46x
-Simultaneous crucifix curls 46x
-Rear delt flyes 22x
-Alternating shoulder press 46x
-Alternating front raise 46x
-Wrist turns 30x
-Wrist rotations forward 15x
-Wrist rotations backward 15x
-Dumbbell punch-out, left 22x
-Dumbbell punch-out, right 22x
-Reach and touch 21x
-Shrugs 50x
-Chest crossover 34x
-Alternating side bend 60x
-Force backs 34x
-Calf raise 55x
-Toe raise 45x
-Deep knee bend 38x
-Pistol squat, attempts
-High knee raise 40x
-Abductor circle kicks 26x
-Sit ups -> Lower ab raise 38x
-Lower back extension 17x
-Leg raise 18x
-Push ups -> incline between 2 chairs 25x
2kg dumbbells
The Bullworker muscle up program (Week 3)
Strenght program 10/10/10 (Strenght phase) Day A (Week 1)
-Chest compression
-Side chest compression
-Behind the back compression
-Lat pulldown
-Archer pull
-Cable spread
-Hammer curl
-Biceps curl
-Kneeling cable curl
-Calf toe press
Contract 2sec., release 6sec.
10reps/10sec/10 reps/10sec/10 reps/10sec (10sec isometric contraction)
1 round
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
- 87.658
- Waardering
- 71.577
- Lengte
- 1m78
- Massa
- 106kg
- Vetpercentage
- 1%
Pushing yourself to power, warm up routine, modified
Iso-bow Dynamic tension/Muscle control/Isotonics
Professor Attila's 5 pound dumbbell system (Day 15)
-Alternating dumbbell curls 78x
-Reverse alternating dumbbell curls 78x
-Alternating crucifix curls 48x
-Simultaneous crucifix curls 48x
-Rear delt flyes 23x
-Alternating shoulder press 48x
-Alternating front raise 48x
-Wrist turns 30x
-Wrist rotations forward 15x
-Wrist rotations backward 15x
-Dumbbell punch-out, left 24x
-Dumbbell punch-out, right 24x
-Reach and touch 22x
-Shrugs 53x
-Chest crossover 36x
-Alternating side bend 62x
-Force backs 36x
-Calf raise 60x
-Toe raise 55x
-Deep knee bend 38x
-Pistol squat ///////
-High knee raise 42x
-Abductor circle kicks 26x
-Sit ups -> Lower ab raise 40x
-Lower back extension 18x
-Leg raise 19x
-Push ups -> incline between 2 chairs 25x
2kg dumbbells
The Bullworker muscle up program (Week 3)
Strenght program 10/10/10 (Strenght phase) Day B (Week 1)
-Compression behind the head
-Upright row
-Kneeling triceps pushdown
-Overhead triceps extension
-Leg press
-Seated hip flexor cable spread
-Hip abduction
-Seated stiff legged deadlift
-Crunches
-Seated obliques (palms on the handle)
-Seated obliques (elbow on the handle)
Contract 2sec., release 6sec.
10 reps/10sec/10 reps/10sec/10 reps/10sec (10sec isometric contraction)
1 round
Iso-bow Dynamic tension/Muscle control/Isotonics
Professor Attila's 5 pound dumbbell system (Day 15)
-Alternating dumbbell curls 78x
-Reverse alternating dumbbell curls 78x
-Alternating crucifix curls 48x
-Simultaneous crucifix curls 48x
-Rear delt flyes 23x
-Alternating shoulder press 48x
-Alternating front raise 48x
-Wrist turns 30x
-Wrist rotations forward 15x
-Wrist rotations backward 15x
-Dumbbell punch-out, left 24x
-Dumbbell punch-out, right 24x
-Reach and touch 22x
-Shrugs 53x
-Chest crossover 36x
-Alternating side bend 62x
-Force backs 36x
-Calf raise 60x
-Toe raise 55x
-Deep knee bend 38x
-Pistol squat ///////
-High knee raise 42x
-Abductor circle kicks 26x
-Sit ups -> Lower ab raise 40x
-Lower back extension 18x
-Leg raise 19x
-Push ups -> incline between 2 chairs 25x
2kg dumbbells
The Bullworker muscle up program (Week 3)
Strenght program 10/10/10 (Strenght phase) Day B (Week 1)
-Compression behind the head
-Upright row
-Kneeling triceps pushdown
-Overhead triceps extension
-Leg press
-Seated hip flexor cable spread
-Hip abduction
-Seated stiff legged deadlift
-Crunches
-Seated obliques (palms on the handle)
-Seated obliques (elbow on the handle)
Contract 2sec., release 6sec.
10 reps/10sec/10 reps/10sec/10 reps/10sec (10sec isometric contraction)
1 round
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
- 87.658
- Waardering
- 71.577
- Lengte
- 1m78
- Massa
- 106kg
- Vetpercentage
- 1%
Pushing yourself to power, warm up routine, modified
Iso-bow Dynamic tension/Muscle control/Isotonics
Professor Attila's 5 pound dumbbell system (Day 16)
-Alternating dumbbell curls 80x
-Reverse alternating dumbbell curls 80x
-Alternating crucifix curls 50x
-Simultaneous crucifix curls 50x
-Rear delt flyes 24x
-Alternating shoulder press 50x
-Alternating front raise 50x
-Wrist turns 30x
-Wrist rotations forward 15x
-Wrist rotations backward 15x
-Dumbbell punch-out, left 25x
-Dumbbell punch-out, right 25x
-Reach and touch 24x
-Shrugs 55x
-Chest crossover 40x
-Alternating side bend 64x
-Force backs 38x
-Calf raise 65x
-Toe raise 60x
-Deep knee bend 35x
-Pistol squat ///////
-High knee raise 44x
-Abductor circle kicks 28x
-Sit ups -> Lower ab raise 40x
-Lower back extension 20x
-Leg raise 20x
-Push ups -> incline between 2 chairs 26x
2kg dumbbells
The Bullworker muscle up program (Week 3)
Strenght program 10/10/10 (Strenght phase) Day A (Week 1)
-Chest compression
-Side chest compression
-Behind the back compression
-Lat pulldown
-Archer pull
-Cable spread
-Hammer curl
-Biceps curl
-Kneeling cable curl
-Calf toe press
Contract 2sec., release 6sec.
10 reps/10sec/10 reps/10sec/10 reps/10sec (10sec isometric contraction)
1 round
@Hell93 nu begint het wel meer naar 120min. te neigen
Iso-bow Dynamic tension/Muscle control/Isotonics
Professor Attila's 5 pound dumbbell system (Day 16)
-Alternating dumbbell curls 80x
-Reverse alternating dumbbell curls 80x
-Alternating crucifix curls 50x
-Simultaneous crucifix curls 50x
-Rear delt flyes 24x
-Alternating shoulder press 50x
-Alternating front raise 50x
-Wrist turns 30x
-Wrist rotations forward 15x
-Wrist rotations backward 15x
-Dumbbell punch-out, left 25x
-Dumbbell punch-out, right 25x
-Reach and touch 24x
-Shrugs 55x
-Chest crossover 40x
-Alternating side bend 64x
-Force backs 38x
-Calf raise 65x
-Toe raise 60x
-Deep knee bend 35x
-Pistol squat ///////
-High knee raise 44x
-Abductor circle kicks 28x
-Sit ups -> Lower ab raise 40x
-Lower back extension 20x
-Leg raise 20x
-Push ups -> incline between 2 chairs 26x
2kg dumbbells
The Bullworker muscle up program (Week 3)
Strenght program 10/10/10 (Strenght phase) Day A (Week 1)
-Chest compression
-Side chest compression
-Behind the back compression
-Lat pulldown
-Archer pull
-Cable spread
-Hammer curl
-Biceps curl
-Kneeling cable curl
-Calf toe press
Contract 2sec., release 6sec.
10 reps/10sec/10 reps/10sec/10 reps/10sec (10sec isometric contraction)
1 round
@Hell93 nu begint het wel meer naar 120min. te neigen
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
- 87.658
- Waardering
- 71.577
- Lengte
- 1m78
- Massa
- 106kg
- Vetpercentage
- 1%
Pushing yourself to power, warm up routine, modified
Iso-bow Dynamic tension/Muscle control/Isotonics
Professor Attila's 5 pound dumbbell system (Day 17)
-Alternating dumbbell curls 86x
-Reverse alternating dumbbell curls 86x
-Alternating crucifix curls 56x
-Simultaneous crucifix curls 56x
-Rear delt flyes 25x
-Alternating shoulder press 56x
-Alternating front raise 56x
-Wrist turns 30x
-Wrist rotations forward 15x
-Wrist rotations backward 15x
-Dumbbell punch-out, left 26x
-Dumbbell punch-out, right 26x
-Reach and touch 25x
-Shrugs 60x
-Chest crossover 46x
-Alternating side bend 70x
-Force backs 40x
-Calf raise 70x
-Toe raise 70x
-Deep knee bend 35x
-Pistol squat //////
-High knee raise 44x
-Abductor circle kicks 30x
-Sit ups -> Lower ab raise 40x
-Lower back extension 20x
-Leg raise 20x
-Push ups -> incline between 2 chairs 26x
2kg dumbbells
The Bullworker muscle up program (Week 3)
Strenght program 10/10/10 (Strenght phase) Day B (Week 1)
-Compression behind the head
-Upright row
-Kneeling triceps pushdown
-Overhead triceps extension
-Leg press
-Seated hip flexor cable spread
-Hip abduction
-Stiff legged deadlift
-Crunches
-Seated obliques (palms on the handle)
-Seated obliques (elbow on the handle)
Contract 2sec., release 6sec.
10 reps/10sec/10 reps/10sec/10 reps/10sec (10sec isometric contraction)
1 round
Darth vader (niet dat ik iets met Star wars heb, wel met Bullworkers).
Iso-bow Dynamic tension/Muscle control/Isotonics
Professor Attila's 5 pound dumbbell system (Day 17)
-Alternating dumbbell curls 86x
-Reverse alternating dumbbell curls 86x
-Alternating crucifix curls 56x
-Simultaneous crucifix curls 56x
-Rear delt flyes 25x
-Alternating shoulder press 56x
-Alternating front raise 56x
-Wrist turns 30x
-Wrist rotations forward 15x
-Wrist rotations backward 15x
-Dumbbell punch-out, left 26x
-Dumbbell punch-out, right 26x
-Reach and touch 25x
-Shrugs 60x
-Chest crossover 46x
-Alternating side bend 70x
-Force backs 40x
-Calf raise 70x
-Toe raise 70x
-Deep knee bend 35x
-Pistol squat //////
-High knee raise 44x
-Abductor circle kicks 30x
-Sit ups -> Lower ab raise 40x
-Lower back extension 20x
-Leg raise 20x
-Push ups -> incline between 2 chairs 26x
2kg dumbbells
The Bullworker muscle up program (Week 3)
Strenght program 10/10/10 (Strenght phase) Day B (Week 1)
-Compression behind the head
-Upright row
-Kneeling triceps pushdown
-Overhead triceps extension
-Leg press
-Seated hip flexor cable spread
-Hip abduction
-Stiff legged deadlift
-Crunches
-Seated obliques (palms on the handle)
-Seated obliques (elbow on the handle)
Contract 2sec., release 6sec.
10 reps/10sec/10 reps/10sec/10 reps/10sec (10sec isometric contraction)
1 round
Darth vader (niet dat ik iets met Star wars heb, wel met Bullworkers).
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
- 87.658
- Waardering
- 71.577
- Lengte
- 1m78
- Massa
- 106kg
- Vetpercentage
- 1%
Pushing yourself to power, warm up routine, modified
Iso-bow Dynamic tension/Muscle control/Isotonics
Professor Attila's 5 pound dumbbell system (Day 18)
-Alternating dumbbell curls 90x
-Reverse alternating dumbbell curls 90x
-Alternating crucifix curls 60x
-Simultaneous crucifix curls 60x
-Rear delt flyes 26x
-Alternating shoulder press 60x
-Alternating front raise 60x
-Wrist turns 30x
-Wrist rotations forward 15x
-Wrist rotations backward 15x
-Dumbbell punch-out, left 27x
-Dumbbell punch-out, right 27x
-Reach and touch 26x
-Shrugs 65x
-Chest crossover 46x
-Alternating side bend 70x
-Force backs 40x
-Calf raise 70x
-Toe raise 70x
-Deep knee bend 35x
-Pistol squat //////
-High knee raise 44x
-Abductor circle kicks 30x
-Sit ups -> Lower ab raise 40x
-Lower back extension 20x
-Leg raise 20x
-Push ups -> incline between 2 chairs 26x
2kg dumbbells
The Bullworker muscle up program (Week 3)
Strenght program 10/10/10 (Strenght phase) Day A (Week 1)
-Chest compression
-Side chest compression
-Behind the back compression
-Lat pulldown
-Archer pull
-Cable spread
-Hammer curl
-Calf toe press
Contract 2sec., release 6sec.
10 reps/10sec/10 reps/10sec/10 reps/10sec (10sec isometric contraction)
1 round
Iso-bow Dynamic tension/Muscle control/Isotonics
Professor Attila's 5 pound dumbbell system (Day 18)
-Alternating dumbbell curls 90x
-Reverse alternating dumbbell curls 90x
-Alternating crucifix curls 60x
-Simultaneous crucifix curls 60x
-Rear delt flyes 26x
-Alternating shoulder press 60x
-Alternating front raise 60x
-Wrist turns 30x
-Wrist rotations forward 15x
-Wrist rotations backward 15x
-Dumbbell punch-out, left 27x
-Dumbbell punch-out, right 27x
-Reach and touch 26x
-Shrugs 65x
-Chest crossover 46x
-Alternating side bend 70x
-Force backs 40x
-Calf raise 70x
-Toe raise 70x
-Deep knee bend 35x
-Pistol squat //////
-High knee raise 44x
-Abductor circle kicks 30x
-Sit ups -> Lower ab raise 40x
-Lower back extension 20x
-Leg raise 20x
-Push ups -> incline between 2 chairs 26x
2kg dumbbells
The Bullworker muscle up program (Week 3)
Strenght program 10/10/10 (Strenght phase) Day A (Week 1)
-Chest compression
-Side chest compression
-Behind the back compression
-Lat pulldown
-Archer pull
-Cable spread
-Hammer curl
-Calf toe press
Contract 2sec., release 6sec.
10 reps/10sec/10 reps/10sec/10 reps/10sec (10sec isometric contraction)
1 round
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
- 87.658
- Waardering
- 71.577
- Lengte
- 1m78
- Massa
- 106kg
- Vetpercentage
- 1%
Pushing yourself to power, warm up routine, modified
Iso-bow Dynamic tension/Muscle control/Isotonics
Professor Attila's 5 pound dumbbell system (Day 19)
-Alternating dumbbell curls 100x
-Reverse alternating dumbbell curls 100x
-Alternating crucifix curls 66x
-Simultaneous crucifix curls 66x
-Rear delt flyes 28x
-Alternating shoulder press 66x
-Alternating front raise 66x
-Wrist turns 30x
-Wrist rotations forward 15x
-Wrist rotations backward 15x
-Dumbbell punch-out, left 28x
-Dumbbell punch-out, right 28x
-Reach and touch 28x
-Shrugs 70x
-Chest crossover 50x
-Alternating side bend 76x
-Force backs 45x
-Calf raise 75x
-Toe raise 75x
-Deep knee bend 35x
-Pistol squat //////
-High knee raise 50x
-Abductor circle kicks 34x
-Sit ups -> Lower ab raise 40x
-Lower back extension 20x
-Leg raise 20x
-Push ups -> on fists 15x
2kg dumbbells
The Bullworker muscle up program (Week 3)
Strenght program 10/10/10 (Strenght phase) Day B (Week 1)
-Compression behind the head
-Upright row
-Kneeling triceps pushdown
-Overhead triceps extension -> door frame shoulder press
-Leg press
-Seated hip flexor cable spread
-Hip abduction
-Stiff legged deadlift
-Crunches
-Seated obliques (palms on the handle)
-Seated obliques (elbow on the handle)
Contract 2sec., release 6sec.
10 reps/10sec/10 reps/10sec/10 reps/10sec (10sec isometric contraction)
1 round
Hier en daar hoor ik van sommigen dat ze eens een Bullworker willen proberen maar het te duur vinden, er is nu een mogelijkheid om er eentje te kopen tegen een verlaagde prijs
Bericht van Bullworker:
Bullworker Family,
We have a handful of S3 returns that are in great shape. They do not have the cases or grips but are in perfect working order and the springs.
$99 for anyone interested, shoot us an email at info@bullworker.com.
Iso-bow Dynamic tension/Muscle control/Isotonics
Professor Attila's 5 pound dumbbell system (Day 19)
-Alternating dumbbell curls 100x
-Reverse alternating dumbbell curls 100x
-Alternating crucifix curls 66x
-Simultaneous crucifix curls 66x
-Rear delt flyes 28x
-Alternating shoulder press 66x
-Alternating front raise 66x
-Wrist turns 30x
-Wrist rotations forward 15x
-Wrist rotations backward 15x
-Dumbbell punch-out, left 28x
-Dumbbell punch-out, right 28x
-Reach and touch 28x
-Shrugs 70x
-Chest crossover 50x
-Alternating side bend 76x
-Force backs 45x
-Calf raise 75x
-Toe raise 75x
-Deep knee bend 35x
-Pistol squat //////
-High knee raise 50x
-Abductor circle kicks 34x
-Sit ups -> Lower ab raise 40x
-Lower back extension 20x
-Leg raise 20x
-Push ups -> on fists 15x
2kg dumbbells
The Bullworker muscle up program (Week 3)
Strenght program 10/10/10 (Strenght phase) Day B (Week 1)
-Compression behind the head
-Upright row
-Kneeling triceps pushdown
-Overhead triceps extension -> door frame shoulder press
-Leg press
-Seated hip flexor cable spread
-Hip abduction
-Stiff legged deadlift
-Crunches
-Seated obliques (palms on the handle)
-Seated obliques (elbow on the handle)
Contract 2sec., release 6sec.
10 reps/10sec/10 reps/10sec/10 reps/10sec (10sec isometric contraction)
1 round
Hier en daar hoor ik van sommigen dat ze eens een Bullworker willen proberen maar het te duur vinden, er is nu een mogelijkheid om er eentje te kopen tegen een verlaagde prijs
Bericht van Bullworker:
Bullworker Family,
We have a handful of S3 returns that are in great shape. They do not have the cases or grips but are in perfect working order and the springs.
$99 for anyone interested, shoot us an email at info@bullworker.com.
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
- 87.658
- Waardering
- 71.577
- Lengte
- 1m78
- Massa
- 106kg
- Vetpercentage
- 1%
Pushing yourself to power, warm up routine, modified
Iso-bow Dynamic tension/Muscle control/Isotonics
Professor Attila's 5 pound dumbbell system (Day 20)
-Alternating dumbbell curls 110x
-Reverse alternating dumbbell curls 110x
-Alternating crucifix curls 70x
-Simultaneous crucifix curls 70x
-Rear delt flyes 30x
-Alternating shoulder press 70x
-Alternating front raise 70x
-Wrist turns 30x
-Wrist rotations forward 15x
-Wrist rotations backward 15x
-Dumbbell punch-out, left 30x
-Dumbbell punch-out, right 30x
-Reach and touch 30x
-Shrugs 75x
-Chest crossover 60x
-Alternating side bend 80x
-Force backs 55x
-Calf raise 80x
-Toe raise 80x
-Deep knee bend 35x
-Pistol squat //////
-High knee raise 50x
-Abductor circle kicks 34x
-Sit ups -> Lower ab raise 40x
-Lower back extension 20x
-Leg raise 20x
-Push ups -> on fists 15x
2kg dumbbells
Iso-bow Dynamic tension/Muscle control/Isotonics
Professor Attila's 5 pound dumbbell system (Day 20)
-Alternating dumbbell curls 110x
-Reverse alternating dumbbell curls 110x
-Alternating crucifix curls 70x
-Simultaneous crucifix curls 70x
-Rear delt flyes 30x
-Alternating shoulder press 70x
-Alternating front raise 70x
-Wrist turns 30x
-Wrist rotations forward 15x
-Wrist rotations backward 15x
-Dumbbell punch-out, left 30x
-Dumbbell punch-out, right 30x
-Reach and touch 30x
-Shrugs 75x
-Chest crossover 60x
-Alternating side bend 80x
-Force backs 55x
-Calf raise 80x
-Toe raise 80x
-Deep knee bend 35x
-Pistol squat //////
-High knee raise 50x
-Abductor circle kicks 34x
-Sit ups -> Lower ab raise 40x
-Lower back extension 20x
-Leg raise 20x
-Push ups -> on fists 15x
2kg dumbbells
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
- 87.658
- Waardering
- 71.577
- Lengte
- 1m78
- Massa
- 106kg
- Vetpercentage
- 1%
Pushing yourself to power, warm up routine, modified
Iso-bow Dynamic tension/Muscle control/Isotonics
The Bullworker muscle up program (Week 4)
Strenght program 10/10/10 (Strenght phase) Day A (Week 2)
-Chest compression
-Side chest compression
-Behind the back compression
-Lat pulldown
-Archer pull
-Cable spread
-Hammer curl
-Crucifix curl
-Kneeling cable curl
-Calf toe press
Contract 2sec., release 6sec.
10 reps/10sec/10 reps/10sec/10 reps/10sec (10sec isometric contraction)
1 round
Ik had het dumbbell system nog een tijdje verder willen doen maar ik doe terug mee aan de Bullworker challenge en zodoende gaat de focus terug naar de Bullworker en Iso-bow.
Vandaag heb ik wat oefeningen van Professor attila verwoven in de warm up routine en dit zal ik dagelijks blijven doen, met dynamic tension, dus geen gewichten.
Iso-bow Dynamic tension/Muscle control/Isotonics
The Bullworker muscle up program (Week 4)
Strenght program 10/10/10 (Strenght phase) Day A (Week 2)
-Chest compression
-Side chest compression
-Behind the back compression
-Lat pulldown
-Archer pull
-Cable spread
-Hammer curl
-Crucifix curl
-Kneeling cable curl
-Calf toe press
Contract 2sec., release 6sec.
10 reps/10sec/10 reps/10sec/10 reps/10sec (10sec isometric contraction)
1 round
Ik had het dumbbell system nog een tijdje verder willen doen maar ik doe terug mee aan de Bullworker challenge en zodoende gaat de focus terug naar de Bullworker en Iso-bow.
Vandaag heb ik wat oefeningen van Professor attila verwoven in de warm up routine en dit zal ik dagelijks blijven doen, met dynamic tension, dus geen gewichten.