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48

BACK, SHOULDERS, BICEPS, TRICEPS & CORE

WEEKS 4 & 5

FOUNDATIONAL STRENGTH - 1 SET

 

-

 Target duration (15-30 mins)

MUSCLE ENHANCEMENT - 2 SETS

 - Target duration (30-45 mins)

PEAK PERFORMANCE - 3 SETS 

-

 Target duration (45-60 mins)

SHOULDER PRESS

Muscles Engaged: 

Shoulders

•   Keep your shoulders and head back and alternate raising your arms with 

your palms facing inward (hand should go from shoulder to extended) keep 

desired resistance

DELTOIDS RAISE

Muscles Engaged: 

Deltoids

•   Keep your shoulders and head back and alternate raising your arms in 

front of you parallel to the ground keeping desired resistance 

Summary of Contents for BOW EXTENSION

Page 1: ...1 ISO FLO BOW EXTENSION ...

Page 2: ...2 2 All Rights Reserved for Bullworker ...

Page 3: ...RKER 5 PROPER USE 6 ROUTINE VARIATIONS 7 LIABILITY WAIVER DISCLAIMER 8 ISO FLO CONNECTION 9 BACK 10 SHOULDERS 12 BICEPS 17 TRICEPS 19 CORE 20 BOW EXTENSION CONNECTION 22 BACK 23 LEGS 25 SHOULDERS 29 BICEPS 34 TRICEPS 36 ISO FLO 5 WEEK BLAST 37 YOU MAY ALSO LIKE 56 ...

Page 4: ...d cardio exercises to be healthy and physically fit Bullworker products quickly give you all three with low impact and convenient products Start to experience the benefits of Bullworker training by choosing one or a combination of our fitness disciplines and get ready for a rapid transformation to your body Thank you for choosing Bullworker Happy Training John Chrisman Hughes CONGRATULATIONS ON CH...

Page 5: ...ley put isometrics to the test with a class of college students at the University of Connecticut The study resulted in the isometric training group improving three times faster than the sports training group on tests measuring increases in strength endurance coordination and agility Bullworker pioneered portable home fitness devices and the 7 second isometric exercise for the fastest strength gain...

Page 6: ...teady breathing never hold your breath 6 Always keep your core tight hold stomach in 7 Rest each muscle group after heavy exercise for a minimum of one day off before engaging that muscle group in heavy exercise again 8 Optimum Bullworker Isometric Holds only require 60 80 of maximum effort for 7 10 seconds 9 Warming up and stretching before and after help recovery and enhance your range of motion...

Page 7: ...E STAMINA Slow and deliberate compression and release with high repetition RESILIENCY CARDIO AND MUSCLE RECOVERY Rapid compression and release with high repetition MAINTENANCE PRESERVE CURRENT FITNESS LEVEL One set of isometric and isotonic combination for each muscle group one time per week FOUNDATIONAL STRENGTH 1 SET Target duration 15 30 minutes MUSCLE ENHANCEMENT 2 SETS Target duration 30 45 m...

Page 8: ...y as shown Carabiner can get hot with friction as you rotate strap You should understand that when participating in any exercise or exercise program there is the possibility of physical injury If you engage in this exercise or exercise program you agree that you do so at your own risk are voluntarily participating in these activities assume all risk of injury to yourself and others and agree to re...

Page 9: ...iner and ensure carabiner gate is shut Always inpsect carabiner and equipment prior to use To adjust strap length press down on buckle lever Adjust to have tension for entire range of exercise Ensure buckle lever is tightly closed by pressing up on lever ...

Page 10: ... Keep your shoulders back and alternate rowing towards your mid section chest keeping desired resistance BACK UPPER BACK ROW Muscles Engaged Traps Rhomboids Keep your shoulders back and alternate rowing towards your upper chest face keeping desired resistance ...

Page 11: ...aged Lats Traps and Shoulders Lie on your back and raise your arms over your head pulling your body up BACK BODYWEIGHT ROW Muscles Engaged Lats Upper Back and Shoulders Lie on your back and row towards your mid section pulling your body up ...

Page 12: ...raising your arms with your palms facing inward hand should go from shoulder to extended maintain desired resistance SHOULDERS SHOULDER PRESS Muscles Engaged Shoulders Upper Back Keep your shoulders and head back and alternate raising your arms hand should go from shoulder to extended maintain desired resistance ...

Page 13: ...raising your arms from your waist to parallel shoulder height keeping desired resistance SHOULDERS DELTOIDS RAISE W SHOULDER PRESS Muscles Engaged Deltoids Shoulders Keep your shoulders and head back and alternate raising your hands from waist to extended overhead maintain desired resistance ...

Page 14: ...eep your shoulders and head back and alternate raising your arms parallel to the ground Maintain desired resistance SHOULDERS Muscles Engaged Rotator Cuffs Alternate raising your arms from parallel to vertical elbow to shoulder stays parallel to ground Maintain desired resistance ...

Page 15: ...tight to your body and rotate your forearm outwards keep elbow tight to your body SHOULDERS REVERSE FLYS Muscles Engaged Posterior Deltoids Upper Back Keep your shoulders and head back Alternate keeping your arms slightly bent from side to side maintain desired resistance ...

Page 16: ...d Shoulders Upper Chest Keep your shoulders and head back and alternate moving across your chest and to your side through your body s entire range of motion Keep your arm parallel to the ground and maintain desired resistance SHOULDERS ...

Page 17: ...ur elbows at your side alternate extending and curling with desired tension Bend only at your elbows BICEPS Muscles Engaged Biceps Seated with your elbows at your side alternate extending and curling with desired tension Bend only at your elbows BICEPS CURL SEATED ...

Page 18: ...18 BICEPS CURL Muscles Engaged Biceps Standing tall with your elbows at your side alternate extending and curling with desired tension Bend only at your elbows BICEPS 18 ...

Page 19: ...shoulder to extended bending only at your elbows Maintain desired resistance Muscles Engaged Triceps Keep your shoulders and head back and alternate raising your hands from shoulder to extended bending only at your elbows with your palms facing inward Maintain desired resistance TRICEPS TRICEPS EXTENSION HAMMER GRIP ...

Page 20: ...20 V UPS Muscles Engaged Core Lower Back Abdominals Shoulders Lie back and raise your legs and arms with your elbows slightly bent bringing your body up CORE ...

Page 21: ...r Abs Quads Hip Flexor Back and Shoulders Lie on your back keep your elbows slightly bent and extend and contract opposite arms and legs with desired tension Feet should be in the same strap and hands should be in the same strap CORE LEGS ...

Page 22: ... strap securely around your Bullworker cable Do not wrap around cable grips Wrap your strap around your Bullworker cable and place your handle through the opposite loop Always ensure you are securely standing on the bottom cable ...

Page 23: ...y bend your knees and hinge foreward at your hips Tighten your ISO FLO so tension is slightly caused with straight arms Pull handles towards your chest and your back Muscles Engaged Rhomboids Shoulders Biceps Securely place your feet on the bottom cable and place your ISO FLO in the center of your top cable Row your arms to your chest keeping your back striaght BACK ...

Page 24: ...p your elbows bent and raise your arms pulling your shoulders back Muscles Engaged Lower Back Legs Sit tall keep your shoulders back and chest up lean back as far as you can in a slow and controlled manner Holding cables securely raise your knee keeping your arms in place BACK ...

Page 25: ...eep your back straight and engaged bend your knees ideally to 90 degrees and stand up Muscles Engaged Lower Back Hamstrings Glutes Bend at your chest towards the ground stick your glutes butt and hips as far back as you can while keeping your back straight and engaged and standup LEGS ...

Page 26: ...Shoulders Hold your arms at your forehead keep your chest up back straight and stand up engaging your legs Muscles Engaged Quadriceps Glutes Hamstrings Calves Lie flat on the ground keep your shoulders back bend your knees to a 90 degree angle and press your legs out LEGS ...

Page 27: ...d keep your shoulders back bend your knee to a 90 degree angle and press your leg out Muscles Engaged Calves Quadriceps Secure your cable over your toe knee slightly bent and point your toe Ensure you securely place your cable over your foot Do not let the cable roll off your foot by keeping your toes engaged LEGS ...

Page 28: ... your front knee over your toes shoulders back and step back to create a 90 degree angle with your front knee Muscles Engaged Quadriceps Glutes Hamstrings Keep your front knee over your toes shoulders back and step back to create a 90 degree angle with your front knee LEGS ...

Page 29: ... KNEELING SHOULDER PRESS Muscles Engaged Shoulders Start with your hand near your shoulder and press straight up keeping your elbow pointing forward Muscles Engaged Shoulders Start with your hands near your shoulders and press upwards SHOULDERS ...

Page 30: ...ur hands waist high keep your elbows slightly bent and raise your hands parallel to the ground SHOULDERS DELTOIDS RAISE Muscles Engaged Posterior Deltoids Start with your hand waist high keep your elbow slightly bent and raise your hand parallel to the ground shoulder height ...

Page 31: ...ids Keep your arm slighlty bent and raise parallel to your side Muscles Engaged Deltoids Create desired tension and bring your arm parallel to the ground Keep your elbow slightly bent and move through your entire range of motion to the side and across your chest SHOULDERS ...

Page 32: ... tension and bring your arm parallel to the ground Keep your elbow slightly bent and move through your entire range of motion to the side and across your chest Muscles Engaged Traps Keep your shoulders back and arms slightly bent Raise your shoulders towards your ears SHOULDERS ...

Page 33: ...ltoids Keep your elbows flared out and bring your hands to your chest Muscles Engaged Rotator Cuffs Bend elbow to 90 degree angle and hold parallel to the ground Only rotating at your shoulder 90 degree angle rotate arm perpendicular to the ground SHOULDERS ...

Page 34: ...S CURL STANDING ONE ARM BICEPS CURL Muscles Engaged Abs and Lower Back Stand tall and bend only at your elbows curl arms upwards Muscles Engaged Biceps Stand tall and bend only at your elbow curl your arm upwards BICEPS ...

Page 35: ...entrate on flexing your biceps as you curl bend only at your elbow BICEPS Muscles Engaged Biceps Place strap in the center of your cable Curl towards your body only bending at your elbow SEATED BICEPS CURL CONCENTRATION CURL Muscles Engaged Biceps Sit tall and curl upwards bending only at your elbow ...

Page 36: ...e ceiling keep your elbow pointing forward and extend your hand upward only bending at the elbow TRICEPS Muscles Engaged Triceps Hinge at your hips with your chest facing the ground and hands facing down Bend ony at your elbow extend behind TRICEPS OVERHEAD EXTENSION HAMMER GRIP ...

Page 37: ...r range of motion and burn calories to help tone your body This routine uses a combination of isometric and isotonic exercises Start with an isometric hold for 7 seconds at 60 80 of your maximum effort Divide your range of motion into thirds and perform the isometric hold at each third for 7 seconds Follow with 12 isotonic repetitions 37 ...

Page 38: ...CEPS CHEST WEIGHT AFTER WEEK 2 WAIST BICEPS TRICEPS CHEST WEIGHT AFTER WEEK 3 WAIST BICEPS TRICEPS CHEST WEIGHT AFTER WEEK 4 WAIST BICEPS TRICEPS CHEST WEIGHT FINAL RESULTS WAIST BICEPS TRICEPS CHEST WEIGHT MEASUREMENTS GOAL Specifc Measurable Attainable Relevant Time Bound ...

Page 39: ... 30 45 minutes PEAK PERFORMANCE 3 SETS Target duration 45 60 minutes 7 second isometric hold 60 80 of max effort followed by 12 reps Perform each exercise consecutively Complete routine A one day and B another day Total of four days of exercise each week Alternate days between A and B to allow proper recovery time for your muscles 39 ...

Page 40: ...ack and alternate rowing towards your mid section chest keeping desired resistance UPPER BACK ROW Muscles Engaged Traps Rhomboids Deltoids Keep your shoulders back and alternate rowing towards your upper chest keeping desired resistance WEEKS 1 3 Isometrichold 60 80 ofmaximumeffort followedby12repetitions ...

Page 41: ...desired tension bending only at your elbows FOUNDATIONAL STRENGTH 1 SET Target duration 15 30 mins MUSCLE ENHANCEMENT 2 SETS Target duration 30 45 mins PEAK PERFORMANCE 3 SETS Target duration 45 60 mins V UPS Muscles Engaged Core Shoulders Upper Back Lie back and raise your legs and arms with your elbows slightly bent bringing your body up ...

Page 42: ...ing your arms slightly bent from side to side maintain desired resistance BACK BICEPS A Isometrichold 60 80 ofmaximumeffort followedby12repetitions BICEPS CURL Muscles Engaged Biceps Standing tall with your elbows at your side alternate extending and curling with desired tension bending only at your elbows ...

Page 43: ...p desired resistance Muscles Engaged Deltoids Keep your shoulders and head back and alternate raising your arms in front of you parallel to the ground keeping desired resistance SHOULDERS TRICEPS CORE B DELTOIDS RAISE FOUNDATIONAL STRENGTH 1 SET Target duration 15 30 mins MUSCLE ENHANCEMENT 2 SETS Target duration 30 45 mins PEAK PERFORMANCE 3 SETS Target duration 45 60 mins WEEKS 1 3 ...

Page 44: ...nate raising your arms to your side parallel to the ground keeping desired resistance Isometrichold 60 80 ofmaximumeffort followedby12repetitions SHOULDER SWIPES Muscles Engaged Shoulders Upper Chest Keep your shoulders and head back and alternate moving your arm side to side parallel to the ground keeping desired resistance ...

Page 45: ...from shoulder to extended with your palms facing inward Maintain desired resistance FOUNDATIONAL STRENGTH 1 SET Target duration 15 30 mins MUSCLE ENHANCEMENT 2 SETS Target duration 30 45 mins PEAK PERFORMANCE 3 SETS Target duration 45 60 mins ROTATOR CUFFS Muscles Engaged Rotator Cuffs Alternate raising your arms parallel to vertical maintain desired resistance ...

Page 46: ...ack and extend and contract opposite arms and legs with desired tension Keep your elbows slightly bent Feet are in the same strap and hands are in the same strap FOUNDATIONAL STRENGTH 1 SET Target duration 15 30 mins MUSCLE ENHANCEMENT 2 SETS Target duration 30 45 mins PEAK PERFORMANCE 3 SETS Target duration 45 60 mins ...

Page 47: ...CLE ENHANCEMENT 2 SETS Target duration 30 45 minutes PEAK PERFORMANCE 3 SETS Target duration 45 60 minutes 7 second isometric hold 60 80 of max effort followed by 10 reps Perform each exercise consecutively Superset entire workout 3 4 times per week with a day of rest in between ...

Page 48: ...ration 45 60 mins SHOULDER PRESS Muscles Engaged Shoulders Keep your shoulders and head back and alternate raising your arms with your palms facing inward hand should go from shoulder to extended keep desired resistance DELTOIDS RAISE Muscles Engaged Deltoids Keep your shoulders and head back and alternate raising your arms in front of you parallel to the ground keeping desired resistance ...

Page 49: ...ngaged Shoulders Core Keep your shoulders and head back and alternate raising your arms to your side parallel to the ground keeping desired resistance SHOULDER SWIPES Muscles Engaged Shoulders Upper Chest Keep your shoulders and head back and alternate moving your arm side to side parallel to the ground keeping desired resistance ...

Page 50: ...EAK PERFORMANCE 3 SETS Target duration 45 60 mins Muscles Engaged Lats Upper Back and Shoulders Lie on your back and row towards your mid section pulling your body up BODY WEIGHT ROW SEATED ROW Muscles Engaged Rhomboids Traps Posterior Deltoids Keep your shoulders back and alternate rowing towards your mid section chest keeping desired resistance ...

Page 51: ...Muscles Engaged Traps Rhomboids Deltoids Keep your shoulders back and alternate rowing towards your upper chest keeping desired resistance REVERSE FLYS Muscles Engaged Posterior Deltoids Traps Keep your shoulders and head back Alternate keeping your arms slightly bent from side to side maintain desired resistance ...

Page 52: ...ERFORMANCE 3 SETS Target duration 45 60 mins ROTATOR CUFFS LATERAL Muscles Engaged Rotator Cuffs Hold your elbow tight to your body and rotate your forearm outwards keep elbow tight to your body Muscles Engaged Biceps Seated with your elbows at your side alternate extending and curling with desired tension bending only at your elbows SEATED BICEPS CURL ...

Page 53: ...s Engaged Core Shoulders Upper Back Lie back and raise your legs and arms with your elbows slightly bent to bring your body up DEAD BUGS Muscles Engaged Core Lower Abs Quads Hip Flexor Back and Shoulders Lie on your back and extend and contract opposite arms and legs with desired tension Keep your elbows slightly bent ...

Page 54: ... 60 mins TRICEPS EXTENSION Muscles Engaged Triceps Keep your shoulders and head back and bending only at your elbows alternate raising your hands from shoulder to extended with your palms facing inward Maintain desired resistance Muscles Engaged Biceps Standing tall with your elbows at your side alternate extending and curling with desired tension bending only at your elbows BICEPS CURL ...

Page 55: ...ULDERS BICEPS TRICEPS CORE Isometrichold 60 80 ofmaximumeffort followedby12repetitions ROTATOR CUFFS Muscles Engaged Rotator Cuffs Alternate raising your arms from parallel to vertical maintain desired resistance ...

Page 56: ... time Strengthen your muscles and burn calories to tone your body Bow Classic The barbell of Bullworker specializes in muscle power development and greater opportunity for legs Iso Gym Tone your body strengthen your muscles and improve your flexibility The Iso Gym uses Bodyweight Suspension Fitness techniques with natural body movements for stronger daily movements Use controlled resistance and ta...

Page 57: ...57 bullworker com info bullworker com Copyright 2019 Bullworker products are distributed by ISO MOTION FITNESS LLC an authorized distributor of Bullworker ...

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