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

[Sanca Saxon]

Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics/Iso-bow

The Bullworker muscle up program (Week 8)
Muscle fiber activation program Day 5 (Week 2)

-Cable spread
-Kneeling upright row
-Concentration curls
-Hammer curls
-Biceps curls
-Kneeling triceps pushdown
-Door frame shoulder press
-Seated lower ab raise

5 reps/exercise. Each rep a 10sec. isometric contraction
1 round

Step ups

1 x 200 x bw

Feet up crunches

1 x 300 x bw

 

[Sanca Saxon]

Step ups

1 x 250 x bw

Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics/Iso-bow

Push ups between 2 chairs

1 x 45 x bw

Archer push ups

1 x 26 x bw

Triceps wall push ups

1 x 22 x bw

Dynamic tension/Muscle control

 

[Sanca Saxon]

Geef gewoon een compliment zonder de "voor iemand van uw leeftijd" erbij

 

[Sanca Saxon]

Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics/Iso-bow

The Bullworker muscle up program (Week 9)
The isometric power 30 program. Phase one. Day 1 (Week 1)

-Compression behind the head
-Cable spread
-Upright row
-Biceps curl
-Concentration curl
-Kneeling triceps pushdown
-Door frame shoulder press
-Seated lower ab raise

30 reps followed by a 30sec. isometric contraction
1 round

 

[Sanca Saxon]

Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics/Iso-bow

The Bullworker muscle up program (Week 9)
The isometric power 30 program. Phase one. Day 2 (Week 1)

-Seated obliques
-Seated crunches
-Compression behind the back
-Bent over row
-Seated stiff legged deadlift
-Deadlift
-Leg press
-Chest compression

30 reps followed by a 30sec. isometric contraction
1 round
Iso-motion

 

[Sanca Saxon]

Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics

The Bullworker muscle up program (Week 9)
The isometric power 30 program. Phase one. Day 3 (Week 1)

-Seated lower ab raise
-Seated obliques
-Biceps curl
-Kneeling cable curl
-Kneeling triceps pushdown
-Triceps extension to front
-Overhead compression
-Upright row

30 reps followed by a 30sec. isometric contraction
1 round

 

[Sanca Saxon]

Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics

Dragon flag

1 set, reps and various holds

The Bullworker muscle up program (Week 9)
The isometric power 30 program. Phase one. Day 4 (Week 1)

-Seated hip flexor cable spread -> Hip abduction
-Deadlift
-Seated deadlift
-Seated stiff legged deadlift
-Calf toe press, knees straight
-Seated crunches
-Seated obliques
-Seated lower ab raise

30 reps followed by a 30sec. isometric contraction
1 round

Leg extensions, self resisted

10 x 10, each leg

 

[Sanca Saxon]

Step ups

1 x 500 x bw

Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics

The Bullworker muscle up program (Week 9)
The isometric power 30 program. Phase one. Day 5 (Week 1)

-Lower chest compression
-Side chest compression
-Overhead cable spread
-Bent over row
-Straight arms lat pushdown
-Compression behind the back
-Archer pull
-Cable spread

30 reps followed by a 30sec. isometric contraction
1 round
Iso-motion

 

[Sanca Saxon]

Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics/Iso-bow

Archer push ups

6 x 10 x bw
1 x 32 x bw

 

[Sanca Saxon]

 

[Sanca Saxon]

Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics/Iso-bow

 

[Sanca Saxon]

Step ups

1 x 300 x bw

Jefferson curl

1 x 35 x bw

Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics/Iso-bow

The Bullworker muscle up program (Week 10)
The isometric power 30 program. Phase two. Day 1

-Archer pull
-Overhead cable spread
-Archer row
-Chest compression
-Biceps curls
-Kneeling cable curls
-Hammer curls
-Seated calf toe press, knees straight

5 reps followed by a 30sec. isometric contraction
1 round

Iso-bow

1 round, dynamic tension/reps

 

[Henk123456]

Goede training !!!

Doe je bewust zoveel alternatieve dingen?
Doe je ook nog wel eens conventionele trainingen?
Indien ja merk je dan veel krachtverlies of valt het mee.

 

[Sanca Saxon]

Zeer bewust ja, ik ben eigenlijk altijd al wel meer van onconventionele oefeningen geweest.
Op deze manier trainen heeft als pluspunt vooral de veel kleinere kans op blessures.
Eigenlijk heeft dit zowat alle voordelen van gewichtstraining zonder de nadelen.
Ik denk dat mijn kracht toch wel vrij goed vrijwaart wordt.

 

[Sanca Saxon]

Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics/Iso-bow

The Bullworker muscle up program (Week 1p)
The isometric power 30 program. Phase two. Day B

-Front raise
-Upright row
-Cable spread
-Reverse grip triceps pushdown
-Seated crunches
-Kneeling triceps pushdown
-Deadlift
-Seated stiff legged deadlift

5 reps followed by a 30sec. isometric contraction
1 round

 

[Henk123456]

Leuke training !

 

[Sanca Saxon]

Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics/Iso-bow

The Bullworker muscle up program (Week 10)
The isometric power 30 program. Phase two. Day A

-Archer pull
-Overhead cable spread
-Archer row
-Chest compression
-Biceps curls
-Kneeling cable curls
-Hammer curls
-Seated calf toe press, knees straight

5 reps followed by a 30sec. isometric contraction
1 round

Iso-bow

20 reps/each movement
1 round

 

[Sanca Saxon]

 

[Sanca Saxon]

Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics

The Bullworker muscle up program (Week 10)
The isometric power 30 program. Phase two. Day B

-Front raise
-Upright row
-Cable spread
-Reverse grip triceps pushdown -> Door frame shoulder press
-Seated crunches
-Kneeling triceps pushdown
-Deadlift
-Seated stiff legged deadlift

5 reps followed by a 30sec. isometric contraction
1 round

Iso-bow

Iso-motion, 1 round

 

[Sanca Saxon]

Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics

The Bullworker muscle up program (Week 10)
The isometric power 30 program. Phase two. Day A

-Archer pull
-Overhead cable spread
-Archer row
-Chest compression
-Biceps curls
-Kneeling cable curls
-Hammer curls
-Seated calf toe press, knees straight

5 reps followed by a 30sec. isometric contraction
1 round