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STEEL BOW®

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All Rights Reserved for Bullworker®

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TABLE OF

CONTENTS
MALE FIGURE
CONGRATULATIONS....................... 4 90 DAY TRANSFORMATION.... 20
MEASUREMENTS.......................... 21
THE SCIENCE BEHIND
BULLWORKER.................................... 5
PROPER USE...................................... 6 WEEK 1..............................................22

ROUTINE VARIATIONS....................7 WEEKS 2-4......................................24

LIABILITY WAIVER / WEEKS 5-7..................................... 30


DISCLAIMER....................................... 8 WEEKS 8-10.................................... 37
STEEL BOW POWER ROUTINE.... 9
WEEKS 11-13.................................... 45
BACK & SHOULDERS....................10
FEMALE FIGURE
CHEST................................................ 13 90 DAY TRANSFORMATION..... 54
BICEPS............................................... 15 MEASUREMENTS.........................55

TRICEPS............................................ 16 WEEK 1............................................. 56

LEGS....................................................17 WEEKS 2-4..................................... 58

CORE.................................................. 19 WEEKS 5-7..................................... 64

WEEKS 8-10..................................... 71

WEEKS 11-13................................... 78

YOU MAY ALSO LIKE................... 85

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CONGRATULATIONS ON CHOOSING
BULLWORKER TO ACCOMPLISH
YOUR FITNESS GOALS

Our Mission: Make fitness simple and improve quality of life.

Since 1962, Bullworker has been a leader in functional strength exercise


resulting in stronger bodies with greater flexibility for a healthier and more
active lifestyle.

We believe you need flexibility, strength, and cardio exercises to be


healthy and physically fit. Bullworker products quickly give you all three
with low impact and convenient product(s).

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!

Cheers,
John & Chrisman Hughes

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THE SCIENCE BEHIND BULLWORKER

The most significant breakthrough in fitness came when Dr. E.A. Muller
and Dr. Th. Hettinger discovered maximum muscle growth can be
attained by exerting 60% of existing muscle strength against a superior
resistance for only 7 seconds once a day; a remarkable fitness technique
known as isometrics. The study at the Max Planck Institute consisted
of over 200 experiments over a ten-year period. Optimum results are
attained with 5 workouts per week, but impressively, even one single
weekly workout is sufficient to maintain your improvements attained.

Professor James A. Baley 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 gains using both contraction
and extension movements involving range of motion for enhancing all
your major muscle groups.

Isometric exercise techniques are still the fastest method for increasing
strength known to modern exercise science.

Start a Bullworker program, stay with it, and enjoy the benefits:
Be stronger, look better, & feel great.

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PROPER USE

1. A
 lways start routines slow, easing into the amount of effort
put forth.

2. T
 he slower you move, the more muscle fibers you engage for better
results.

3. F
 ocus on Dynamic Flexation, slow purposeful movement with
engaged muscles.

4. C
 oncentrate on your muscles being used. The slower the better, you
cannot go too slow.

5. Always maintain steady breathing, never hold your breath.

6. Always keep your core tight.

7. R
 est each muscle group after heavy exercise for a minimum
of 24 hours before engaging in heavy exercise again.

8. O
 ptimum Bullworker Isometric Holds only require 60% - 80%
of maximum effort for 7-10 seconds.

9. S
 pring Change – Grip thin steel tube and release tension of your Steel
Bow. Twist handle off, release slowly, and change spring. Repeat in
reverse order. *Ensure your Steel Bow is secure and pointed away
from harm. www.bullworker.com/spring-change/

10. S
 tretching before and after help recovery and enhance your range of
motion. See your Iso-Bow and Iso-Core Bow Extensions.

11. Keep joints in natural position during exercise. If pain develops, stop,
proper exercise is not painful.

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ROUTINE VARIATIONS
Choose one or a combination for your desired results.

ISOMETRICS (STRENGTH BUILDING)


• S tatic hold of 7 – 10 seconds using 60% – 80% of maximum effort.
ISOTONICS (MUSCLE DEFINITION)
• E xercise involving eccentric and concentric contractions.
ISO-MOTION® (MOVEMENT PERFORMANCE)
• Maintain your isometric hold while moving through your body’s natural
full range of motion.
ENDURANCE (MUSCLE 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, 1
time per week.
FOUNDATIONAL STRENGTH (1 SET)
• Target duration (15-30 minutes).
MUSCLE ENHANCEMENT (2 SETS)
• Target duration (30-45 minutes).
PEAK PERFORMANCE (3 SETS)
• Target duration (45-60 minutes).
KEY TO WEIGHT LOSS IS REDUCING DAILY CALORIE INTAKE
• Eliminate 2nd servings.
• Healthier selection.

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LIABILITY WAIVER/DISCLAIMER

Please review the following User Agreement carefully before using your
Bullworker products.

Bullworker is not a licensed medical care provider and does not give
medical advice.

You should always consult with your physician to ensure you are in good
physical condition before starting any exercise program.

Use product only as shown.

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 agree to release and discharge Bullworker from any and all
claims or causes of action, known or unknown.

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STEEL BOW POWER ROUTINE

Choose your exercise variation from page 7 and perform the


following exercises consecutively.

1. Chest Compression Reference page 13


2. Cable Spread Reference page 10
3. Lower Chest Compression Reference page 13
4. Archer (Both Sides) Reference page 10
5. Chest Compression (Upper) Reference page 13
6. Overhead Cable Spread Reference page 11
7. Reverse Grip Chest Compression Reference page 14
8. Lat Pull Down (Both Sides) Reference page 10
9. Deadlift Reference page 17
10. Deltoid Cable Spread (Both Sides) Reference page 12
11. Upright Row Reference page 11
12. Hip Abduction Reference page 17
13. Hip Adduction Reference page 17
14. Calf Extension (Both Sides) Reference page 17
15. Seated Hip Flexor Cable Spread (Both Sides) Reference page 18
16. Triceps Extension (Both Sides) Reference page 16
17. Biceps Curl (Both Sides) Reference page 15
18. Resisted Crunch Reference page 19

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BACK &
SHOULDERS

LAT PULL DOWN CABLE SPREAD


(BOTH SIDES) Muscles Engaged: Upper Back
Muscles Engaged: Lats and Back and Posterior Deltoids
• Ensure hand grip is placed • Ensure hand grips are placed in
securely on your upper thigh the middle of the cables
• In a straight motion pull down • Keeping your elbows parallel to the
ground spread both cables evenly

ARCHER (BOTH SIDES) SHOULDER COMPRESSION


Muscles Engaged: Upper Back (BEHIND HEAD)
• Ensure hand grips are placed Muscles Engaged: Shoulders and
in the middle of the cables and Upper Back
elbows are parallel to the ground • Compress your Steel Bow
• E xtend one arm and spread behind your head
cable using opposite arm

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BACK &
SHOULDERS

BEHIND BACK UPRIGHT ROW


COMPRESSION (LOWER) Muscles Engaged: Shoulders and
Muscles Engaged: Lats, Upper Upper Back
Back, and Shoulders •P
 lace foot securely through
• Ensure Steel Bow is parallel to bottom cable, keep your back
the ground straight, and spread the cables
• Compress using your upper back and
shoulders
*Do not exceed maximum compression

SHOULDER COMPRESSION CABLE SPREAD


(OVER HEAD) (OVER HEAD)
Muscles Engaged: Chest and Muscles Engaged: Shoulders and
Shoulders Upper Back
• Place arms directly over head • Ensure hand grips are placed in
• Compress the middle of the cables
• Spread your Steel Bow over head
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BACK &
SHOULDERS

DELTOID CABLE SPREAD DELTOID CABLE SPREAD


(BOTH SIDES) (LOWER - BOTH SIDES)
Muscles Engaged: Deltoid / Muscles Engaged: Deltoid /
Shoulder Shoulder
• Ensure hand grips are placed in •E
 nsure hand grips are placed in
the middle of the cables the middle of the cables
• Spread your Steel Bow using •S
 pread your Steel Bow at or
above hand below waist using above hand

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CHEST

CHEST COMPRESSION CHEST COMPRESSION


Muscles Engaged: Chest and (LOWER)
Shoulders Muscles Engaged: Chest and
• Ensure elbows are parallel to the Shoulders
ground in front of your chest •C
 ompress your Steel Bow at or
• Compress below your waist

CHEST COMPRESSION SIDE CHEST COMPRESSION


(UPPER) (BOTH SIDES)
Muscles Engaged: Chest and Muscles Engaged: Chest,
Shoulders Shoulders, and Triceps
• Compress your Steel Bow at or •E
 xtend one arm fully and
above shoulder height compress your Steel Bow with
your opposite arm
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CHEST

REVERSE GRIP CHEST


COMPRESSION
Muscles Engaged: Chest and
Shoulders
• Compress your Steel Bow using
an underhand grip of the tubes
at chest height

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BICEPS

HAMMER BICEPS CURL BICEPS CURL


(BOTH SIDES) (BOTH SIDES)
Muscles Engaged: Biceps Muscles Engaged: Biceps
• Grip lower tube •K
 eep upper arm still and curl
• Keep upper arm still and curl upwards only bending at the
upwards only bending at the elbow
elbow

CONCENTRATION BICEPS CABLE CURL


BICEPS CURL (BOTH SIDES)
(BOTH SIDES) Muscles Engaged: Biceps
Muscles Engaged: Biceps • Keep bottom arm still and curl
• Place foot securely in cable cable upwards only bending at
• Curl cable bending only at the the elbow
elbow

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TRICEPS

TRICEPS CABLE TRICEPS PUSH DOWN


PUSH DOWN (BOTH SIDES)
Muscles Engaged: Triceps Muscles Engaged: Triceps
• Bending only at your elbow, keep •E
 nsure hand grips are placed in
your back straight push both the middle of the cables
cables down •B
 ending only at your elbow, push
• Ensure secure Bullworker underneath cable down
placement using your non-slip pad

TRICEPS OVER HEAD TRICEPS EXTENSION


EXTENSION (BOTH SIDES) (BOTH SIDES)
Muscles Engaged: Triceps Muscles Engaged: Triceps
• Ensure hand grips are placed in • Ensure hand grips are placed in
the middle of the cables the middle of the cables
• Bending only at your elbow, • Bending only at your elbow,
extend cable up extend cable out
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LEGS

DEADLIFT HIP ABDUCTION


Muscles Engaged: Lower Back, Muscles Engaged: Outside Hips
Quadriceps, Glutes, & Hamstrings and Thighs
• Place foot securely through • Holding grips centered, place
bottom cable, bend your knees, both cables securely on outside
keep your back straight, and of knees
spread cables in a squatting • Spread your legs
manner
*Do not exceed maximum compression

HIP ADDUCTION CALF EXTENSION


Muscles Engaged: Inside Hips, (BOTH SIDES)
Thighs, and Groin Muscles Engaged: Calves
• Place both hands securely inside • Place foot securely through cable
of knees • Point toes and release
• Compress your legs * Ensure toe is always pointed to keep
cable secure

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LEGS

SEATED HIP FLEXOR


CABLE SPREAD
(BOTH SIDES)
Muscles Engaged:
Hip Flexor and Lower Abs
•P lace one foot securely on
bottom cable and one foot
securely under top cable
• Raise top leg

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CORE

RESISTED CRUNCH
Muscles Engaged: Abs and Lower Back
• Placing the Steel Bow on your non-slip pad in front of
your knees perform a crunch (keeping arms still)
• Perform on each side

SEATED LOWER
AB RAISE
(BOTH SIDES)
Muscles Engaged:
Lower Abs and Hip Flexor
•P
 lace non slip pad on knee
•H
 olding Steel Bow
securely raise your
knee keeping your
arms in place

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90 DAY TRANSFORMATION

BULLWORKER 90 DAY TRANSFORMATION is designed as a


progressive exercise program to strengthen your muscles, improve your
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 followed with 10 isotonic repetitions.

Week 1 you will perform one set of each exercise

Weeks 2 – 13 Complete both routines “A” and “B” twice (2 times) for a
total of four (4) days of exercise each week. Alternate between “A” and “B”
to allow proper recovery time for your muscles.

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MEASUREMENTS

BEFORE AFTER WEEK 1


WAIST WAIST

BICEPS BICEPS

TRICEPS TRICEPS

CHEST CHEST

WEIGHT WEIGHT

AFTER WEEK 4 AFTER WEEK 7


WAIST WAIST

BICEPS BICEPS

TRICEPS TRICEPS

CHEST CHEST

WEIGHT WEIGHT

AFTER WEEK 10 FINAL RESULTS


WAIST WAIST

BICEPS BICEPS

TRICEPS TRICEPS

CHEST CHEST

WEIGHT WEIGHT

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WEEK 1
3 days with a rest day in between each day

1. CHEST COMPRESSION 2. CABLE SPREAD


Refer to page 13 Refer to page 10

3. DEADLIFT 4. S
 HOULDER
Refer to page 17 COMPRESSION
(OVER HEAD)
Refer to page 11
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7-second isometric hold (60%-80% of max effort) followed by 10 reps.

5. TRICEPS PUSH DOWN 6. BICEPS CABLE CURL


(BOTH SIDES) (BOTH SIDES)
Refer to page 16 Refer to page 15

7. RESISTED CRUNCH
Refer to page 19

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WEEKS 2-4
FOUNDATIONAL STRENGTH - 1 SET
Target duration (15-30 minutes)

MUSCLE 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. Rest in between)

Complete both routines “A” and “B” twice (2 times)


for a total of four (4) days of exercise each week.
Alternate between “A” and “B” to allow proper
recovery time for your muscles.

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7-second isometric hold (60%-80% of max effort) followed by 10 reps.

A CHEST, TRICEPS, LEGS, ABS

1. CHEST COMPRESSION 2. CHEST COMPRESSION


Refer to page 13 (LOWER)
Refer to page 13

3. C
 HEST COMPRESSION 4. REVERSE GRIP CHEST
(UPPER) COMPRESSION
Refer to page 13 Refer to page 14

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FOUNDATIONAL STRENGTH - 1 SET - Target duration (15-30 mins)
WEEKS 2-4 MUSCLE ENHANCEMENT - 2 SETS - Target duration (30-45 mins)
PEAK PERFORMANCE - 3 SETS - Target duration (45-60 mins)

A CHEST, TRICEPS, LEGS, ABS

5. CABLE SPREAD 6. DELTOID CABLE


(OVER HEAD) SPREAD (BOTH SIDES)
Refer to page 11 Refer to page 12

7. TRICEPS PUSH DOWN 8. RESISTED CRUNCH


(BOTH SIDES) (ALL SIDES)
Refer to page 16 Refer to page 19

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7-second isometric hold (60%-80% of max effort) followed by 10 reps.

B BACK, LEGS, BICEPS

1. CABLE SPREAD 2. ARCHER (BOTH SIDES)


Refer to page 10 Refer to page 10

3. LAT PULL DOWN 4. SHOULDER


(BOTH SIDES) COMPRESSION
Refer to page 10 (BEHIND HEAD)
Refer to page 10
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FOUNDATIONAL STRENGTH - 1 SET - Target duration (15-30 mins)
WEEKS 2-4 MUSCLE ENHANCEMENT - 2 SETS - Target duration (30-45 mins)
PEAK PERFORMANCE - 3 SETS - Target duration (45-60 mins)

B BACK, LEGS, BICEPS

5. BICEPS CABLE CURL 6. H


 AMMER BICEPS CURL
(BOTH SIDES) (BOTH SIDES)
Refer to page 15 Refer to page 15

7. DEADLIFT 8. HIP ABDUCTION


Refer to page 17 Refer to page 17

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7-second isometric hold (60%-80% of max effort) followed by 10 reps.

B BACK, LEGS, BICEPS

9. HIP ADDUCTION 10. C


 ALF EXTENSION
Refer to page 17 (BOTH SIDES)
Refer to page 17

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WEEKS 5-7
FOUNDATIONAL STRENGTH - 1 SET
Target duration (15-30 minutes)

MUSCLE 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. Rest in between)

Complete both routines “A” and “B” twice (2 times)


for a total of four (4) days of exercise each week.
Alternate between “A” and “B” to allow proper
recovery time for your muscles.

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Isometric hold (60%-80% of maximum effort) followed by 10 repetitions.

A CHEST, SHOULDERS, TRICEPS, ABS

1. CHEST COMPRESSION 2. CHEST COMPRESSION


Refer to page 13 (LOWER)
Refer to page 13

3. CHEST COMPRESSION 4. SIDE CHEST


(UPPER) COMPRESSION
Refer to page 13 (BOTH SIDES)
Refer to page 13
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FOUNDATIONAL STRENGTH - 1 SET - Target duration (15-30 mins)
WEEKS 5-7 MUSCLE ENHANCEMENT - 2 SETS - Target duration (30-45 mins)
PEAK PERFORMANCE - 3 SETS - Target duration (45-60 mins)

A CHEST, SHOULDERS, TRICEPS, ABS

5. REVERSE GRIP CHEST 6. C


 ABLE SPREAD
COMPRESSION (OVER HEAD)
Refer to page 14 Refer to page 11

7. DELTOID CABLE 8. DELTOID CABLE SPREAD


SPREAD (BOTH SIDES) (LOWER - BOTH SIDES)
Refer to page 12 Refer to page 12

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Isometric hold (60%-80% of maximum effort) followed by 10 repetitions.

A CHEST, SHOULDERS, TRICEPS, ABS

9. TRICEPS PUSH DOWN 10. T


 RICEPS OVER HEAD
(BOTH SIDES) EXTENSION
Refer to page 16 (BOTH SIDES)
Refer to page 16

11. RESISTED CRUNCH


Refer to page 19

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FOUNDATIONAL STRENGTH - 1 SET - Target duration (15-30 mins)
WEEKS 5-7 MUSCLE ENHANCEMENT - 2 SETS - Target duration (30-45 mins)
PEAK PERFORMANCE - 3 SETS - Target duration (45-60 mins)

B BACK, LEGS, BICEPS

1. CABLE SPREAD 2. ARCHER (BOTH SIDES)


Refer to page 10 Refer to page 10

3. LAT PULL DOWN 4. SHOULDER


(BOTH SIDES) COMPRESSION
Refer to page 10 (BEHIND HEAD)
Refer to page 10
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Isometric hold (60%-80% of maximum effort) followed by 10 repetitions.

B BACK, LEGS, BICEPS

5. HAMMER BICEPS CURL 6. B


 ICEPS CABLE CURL
(BOTH SIDES) (BOTH SIDES)
Refer to page 15 Refer to page 15

7. DEADLIFT 8. HIP ABDUCTION


Refer to page 17 Refer to page 17

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FOUNDATIONAL STRENGTH - 1 SET - Target duration (15-30 mins)
WEEKS 5-7 MUSCLE ENHANCEMENT - 2 SETS - Target duration (30-45 mins)
PEAK PERFORMANCE - 3 SETS - Target duration (45-60 mins)

B BACK, LEGS, BICEPS

9. HIP ADDUCTION 10. C


 ALF EXTENSION
Refer to page 17 (BOTH SIDES)
Refer to page 17

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WEEKS 8-10
FOUNDATIONAL STRENGTH - 1 SET
Target duration (15-30 minutes)

MUSCLE 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. Rest in between)

Complete both routines “A” and “B” twice (2 times)


for a total of four (4) days of exercise each week.
Alternate between “A” and “B” to allow proper
recovery time for your muscles.

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FOUNDATIONAL STRENGTH - 1 SET - Target duration (15-30 mins)
WEEKS 8-10 MUSCLE ENHANCEMENT - 2 SETS - Target duration (30-45 mins)
PEAK PERFORMANCE - 3 SETS - Target duration (45-60 mins)

A CHEST, SHOULDERS, TRICEPS, ABS

1. CHEST COMPRESSION 2. CHEST COMPRESSION


Refer to page 13 (LOWER)
Refer to page 13

3. CHEST COMPRESSION 4. SIDE CHEST


(UPPER) COMPRESSION
Refer to page 13 (BOTH SIDES)
Refer to page 13
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Isometric hold (60%-80% of maximum effort) followed by 10 repetitions.

A CHEST, SHOULDERS, TRICEPS, ABS

5. REVERSE GRIP CHEST 6. CABLE SPREAD


COMPRESSION (OVER HEAD)
Refer to page 14 Refer to page 11

7. DELTOID CABLE 8. DELTOID CABLE SPREAD


SPREAD (BOTH SIDES) (LOWER - BOTH SIDES)
Refer to page 12 Refer to page 12

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FOUNDATIONAL STRENGTH - 1 SET - Target duration (15-30 mins)
WEEKS 8-10 MUSCLE ENHANCEMENT - 2 SETS - Target duration (30-45 mins)
PEAK PERFORMANCE - 3 SETS - Target duration (45-60 mins)

A CHEST, SHOULDERS, TRICEPS, ABS

9. TRICEPS PUSH DOWN 10. TRICEPS OVER HEAD


(BOTH SIDES) EXTENSION
Refer to page 16 (BOTH SIDES)
Refer to page 16

11. TRICEPS CABLE 12. SEATED LOWER AB


PUSH DOWN RAISE (BOTH SIDES)
Refer to page 16 Refer to page 19
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Isometric hold (60%-80% of maximum effort) followed by 10 repetitions.

A CHEST, SHOULDERS, TRICEPS, ABS

13. RESISTED CRUNCH


Refer to page 19

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FOUNDATIONAL STRENGTH - 1 SET - Target duration (15-30 mins)
WEEKS 8-10 MUSCLE ENHANCEMENT - 2 SETS - Target duration (30-45 mins)
PEAK PERFORMANCE - 3 SETS - Target duration (45-60 mins)

B BACK, LEGS, BICEPS

1. CABLE SPREAD 2. ARCHER (BOTH SIDES)


Refer to page 10 Refer to page 10

3. LAT PULL DOWN 4. SHOULDER


(BOTH SIDES) COMPRESSION
Refer to page 10 (BEHIND HEAD)
Refer to page 10
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Isometric hold (60%-80% of maximum effort) followed by 10 repetitions.

B BACK, LEGS, BICEPS

5. BICEPS CABLE CURL 6. H


 AMMER BICEPS CURL
(BOTH SIDES) (BOTH SIDES)
Refer to page 15 Refer to page 15

7. B
 ICEPS CURL 8. DEADLIFT
(BOTH SIDES) Refer to page 17
Refer to page 15

43
FOUNDATIONAL STRENGTH - 1 SET - Target duration (15-30 mins)
WEEKS 8-10 MUSCLE ENHANCEMENT - 2 SETS - Target duration (30-45 mins)
PEAK PERFORMANCE - 3 SETS - Target duration (45-60 mins)

B BACK, LEGS, BICEPS

9. CALF EXTENSION 10. HIP ABDUCTION


(BOTH SIDES) Refer to page 17
Refer to page 17

11. HIP ADDUCTION 12. SEATED HIP FLEXOR


Refer to page 17 CABLE SPREAD
(BOTH SIDES)
Refer to page 18
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WEEKS 11-13
FOUNDATIONAL STRENGTH - 1 SET
Target duration (15-30 minutes)

MUSCLE 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. Rest in between)

Complete both routines “A” and “B” twice (2 times)


for a total of four (4) days of exercise each week.
Alternate between “A” and “B” to allow proper
recovery time for your muscles.

45
FOUNDATIONAL STRENGTH - 1 SET - Target duration (15-30 mins)
WEEKS 11-13 MUSCLE ENHANCEMENT - 2 SETS - Target duration (30-45 mins)
PEAK PERFORMANCE - 3 SETS - Target duration (45-60 mins)

A CHEST, SHOULDERS, TRICEPS, ABS

1. CHEST COMPRESSION 2. CHEST COMPRESSION


Refer to page 13 (LOWER)
Refer to page 13

3. CHEST COMPRESSION 4. SIDE CHEST


(UPPER) COMPRESSION
Refer to page 13 (BOTH SIDES)
Refer to page 13
46
Isometric hold (60%-80% of maximum effort) followed by 10 repetitions.

A CHEST, SHOULDERS, TRICEPS, ABS

5. REVERSE GRIP CHEST 6. C


 ABLE SPREAD
COMPRESSION (OVER HEAD)
Refer to page 14 Refer to page 10

7. D
 ELTOID CABLE 8. DELTOID CABLE SPREAD
SPREAD (BOTH SIDES) (LOWER - BOTH SIDES)
Refer to page 12 Refer to page 12

47
FOUNDATIONAL STRENGTH - 1 SET - Target duration (15-30 mins)
WEEKS 11-13 MUSCLE ENHANCEMENT - 2 SETS - Target duration (30-45 mins)
PEAK PERFORMANCE - 3 SETS - Target duration (45-60 mins)

A CHEST, SHOULDERS, TRICEPS, ABS

9. TRICEPS OVER HEAD 10. TRICEPS PUSH


EXTENSION DOWN (BOTH SIDES)
(BOTH SIDES) Refer to page 16
Refer to page 16

11. T
 RICEPS CABLE 12. SEATED LOWER AB
PUSH DOWN RAISE (BOTH SIDES)
Refer to page 16 Refer to page 19
48
Isometric hold (60%-80% of maximum effort) followed by 10 repetitions.

A CHEST, SHOULDERS, TRICEPS, ABS

13. RESISTED CRUNCH


Refer to page 19

49
FOUNDATIONAL STRENGTH - 1 SET - Target duration (15-30 mins)
WEEKS 11-13 MUSCLE ENHANCEMENT - 2 SETS - Target duration (30-45 mins)
PEAK PERFORMANCE - 3 SETS - Target duration (45-60 mins)

B BACK, LEGS, BICEPS

1. CABLE SPREAD 2. ARCHER (BOTH SIDES)


Refer to page 10 Refer to page 10

3. LAT PULL DOWN 4. SHOULDER


(BOTH SIDES) COMPRESSION
Refer to page 10 (BEHIND HEAD)
Refer to page 10
50
Isometric hold (60%-80% of maximum effort) followed by 10 repetitions.

B BACK, LEGS, BICEPS

5. DEADLIFT 6. BICEPS CABLE CURL


Refer to page 17 (BOTH SIDES)
Refer to page 15

7. H
 AMMER BICEPS CURL 8. BICEPS CURL
(BOTH SIDES) (BOTH SIDES)
Refer to page 15 Refer to page 15

51
FOUNDATIONAL STRENGTH - 1 SET - Target duration (15-30 mins)
WEEKS 11-13 MUSCLE ENHANCEMENT - 2 SETS - Target duration (30-45 mins)
PEAK PERFORMANCE - 3 SETS - Target duration (45-60 mins)

B BACK, LEGS, BICEPS

9. U
 PRIGHT ROW 10. C
 ALF EXTENSION
Refer to page 11 (BOTH SIDES)
Refer to page 17

11. H
 IP ABDUCTION 12. HIP ADDUCTION
Refer to page 17 Refer to page 17

52
Isometric hold (60%-80% of maximum effort) followed by 10 repetitions.

B BACK, LEGS, BICEPS

13. S
 EATED HIP FLEXOR
CABLE SPREAD
(BOTH SIDES)
Refer to page 18

53
90 DAY TRANSFORMATION

BULLWORKER 90 DAY TRANSFORMATION is designed as a


progressive exercise program to strengthen your muscles, improve your
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 followed with 10 isotonic repetitions.

Week 1 you will perform one set of each exercise

Weeks 2 – 13 Complete both routines “A” and “B” twice (2 times) for a
total of four (4) days of exercise each week. Alternate between “A” and “B”
to allow proper recovery time for your muscles.

54
MEASUREMENTS

BEFORE AFTER WEEK 1


WAIST WAIST

BICEPS BICEPS

TRICEPS TRICEPS

CHEST CHEST

WEIGHT WEIGHT

AFTER WEEK 4 AFTER WEEK 7


WAIST WAIST

BICEPS BICEPS

TRICEPS TRICEPS

CHEST CHEST

WEIGHT WEIGHT

AFTER WEEK 10 FINAL RESULTS


WAIST WAIST

BICEPS BICEPS

TRICEPS TRICEPS

CHEST CHEST

WEIGHT WEIGHT

55
WEEK 1
3 days with a rest day in between each day

1. CHEST COMPRESSION 2. CABLE SPREAD


Refer to page 13 Refer to page 10

3. DEADLIFT 4. S
 HOULDER
Refer to page 17 COMPRESSION
(OVER HEAD)
Refer to page 11
56
7-second isometric hold (60%-80% of max effort) followed by 10 reps.

5. TRICEPS CABLE 6. BICEPS CABLE CURL


PUSH DOWN (BOTH SIDES)
Refer to page 16 Refer to page 15

7. RESISTED CRUNCH
Refer to page 19

57
WEEKS 2-4
FOUNDATIONAL STRENGTH - 1 SET
Target duration (15-30 minutes)

MUSCLE 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. Rest in between)

Complete both routines “A” and “B” twice (2 times)


for a total of four (4) days of exercise each week.
Alternate between “A” and “B” to allow proper
recovery time for your muscles.

58
7-second isometric hold (60%-80% of max effort) followed by 10 reps.

A CHEST, TRICEPS, LEGS, ABS

1. CHEST COMPRESSION 2. CHEST COMPRESSION


Refer to page 13 (LOWER)
Refer to page 13

3. C
 HEST COMPRESSION 4. CABLE SPREAD
(UPPER) (OVER HEAD)
Refer to page 13 Refer to page 11

59
FOUNDATIONAL STRENGTH - 1 SET - Target duration (15-30 mins)
WEEKS 2-4 MUSCLE ENHANCEMENT - 2 SETS - Target duration (30-45 mins)
PEAK PERFORMANCE - 3 SETS - Target duration (45-60 mins)

A CHEST, TRICEPS, LEGS, ABS

5. DELTOID CABLE 6. LEG PRESS


SPREAD (BOTH SIDES) *Do not exceed maximum compression

Refer to page 12

7. T
 RICEPS CABLE 8. RESISTED CRUNCH
PUSH DOWN (ALL SIDES)
Refer to page 16 Refer to page 19

60
7-second isometric hold (60%-80% of max effort) followed by 10 reps.

B BACK, LEGS, BICEPS

1. CABLE SPREAD 2. ARCHER (BOTH SIDES)


Refer to page 10 Refer to page 10

3. LAT PULL DOWN 4. SHOULDER


(BOTH SIDES) COMPRESSION
Refer to page 10 (OVER HEAD)
Refer to page 11
61
FOUNDATIONAL STRENGTH - 1 SET - Target duration (15-30 mins)
WEEKS 2-4 MUSCLE ENHANCEMENT - 2 SETS - Target duration (30-45 mins)
PEAK PERFORMANCE - 3 SETS - Target duration (45-60 mins)

B BACK, LEGS, BICEPS

5. BICEPS CABLE CURL 6. DEADLIFT


(BOTH SIDES) Refer to page 17
Refer to page 15

7. HIP ABDUCTION 8. HIP ADDUCTION


Refer to page 17 Refer to page 17

62
7-second isometric hold (60%-80% of max effort) followed by 10 reps.

B BACK, LEGS, BICEPS

9. CALF EXTENSION
(BOTH SIDES)
Refer to page 17

63
WEEKS 5-7
FOUNDATIONAL STRENGTH - 1 SET
Target duration (15-30 minutes)

MUSCLE 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. Rest in between)

Complete both routines “A” and “B” twice (2 times)


for a total of four (4) days of exercise each week.
Alternate between “A” and “B” to allow proper
recovery time for your muscles.

64
Isometric hold (60%-80% of maximum effort) followed by 10 repetitions.

A CHEST, SHOULDERS, TRICEPS, ABS

1. CHEST COMPRESSION 2. CHEST COMPRESSION


Refer to page 13 (LOWER)
Refer to page 13

3. CHEST COMPRESSION 4. SIDE CHEST


(UPPER) COMPRESSION
Refer to page 13 (BOTH SIDES)
Refer to page 13
65
FOUNDATIONAL STRENGTH - 1 SET - Target duration (15-30 mins)
WEEKS 5-7 MUSCLE ENHANCEMENT - 2 SETS - Target duration (30-45 mins)
PEAK PERFORMANCE - 3 SETS - Target duration (45-60 mins)

A CHEST, SHOULDERS, TRICEPS, ABS

5. CABLE SPREAD 6. D
 ELTOID CABLE
(OVER HEAD) SPREAD (BOTH SIDES)
Refer to page 11 Refer to page 12

7. CABLE SPREAD (LOWER) 8. TRICEPS CABLE


at or below waist PUSH DOWN
Refer to page 16

66
Isometric hold (60%-80% of maximum effort) followed by 10 repetitions.

A CHEST, SHOULDERS, TRICEPS, ABS

9. RESISTED CRUNCH
Refer to page 19

67
FOUNDATIONAL STRENGTH - 1 SET - Target duration (15-30 mins)
WEEKS 5-7 MUSCLE ENHANCEMENT - 2 SETS - Target duration (30-45 mins)
PEAK PERFORMANCE - 3 SETS - Target duration (45-60 mins)

B BACK, LEGS, BICEPS

1. CABLE SPREAD 2. ARCHER (BOTH SIDES)


Refer to page 10 Refer to page 10

3. LAT PULL DOWN 4. SHOULDER


(BOTH SIDES) COMPRESSION
Refer to page 10 (OVER HEAD)
Refer to page 11
68
Isometric hold (60%-80% of maximum effort) followed by 10 repetitions.

B BACK, LEGS, BICEPS

5. BICEPS CABLE CURL 6. DEADLIFT


(BOTH SIDES) Refer to page 17
Refer to page 15

7. HIP ABDUCTION 8. HIP ADDUCTION


Refer to page 17 Refer to page 17

69
FOUNDATIONAL STRENGTH - 1 SET - Target duration (15-30 mins)
WEEKS 5-7 MUSCLE ENHANCEMENT - 2 SETS - Target duration (30-45 mins)
PEAK PERFORMANCE - 3 SETS - Target duration (45-60 mins)

B BACK, LEGS, BICEPS

9. CALF EXTENSION (BOTH SIDES)


Refer to page 17

70
WEEKS 8-10
FOUNDATIONAL STRENGTH - 1 SET
Target duration (15-30 minutes)

MUSCLE 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. Rest in between)

Complete both routines “A” and “B” twice (2 times)


for a total of four (4) days of exercise each week.
Alternate between “A” and “B” to allow proper
recovery time for your muscles.

71
FOUNDATIONAL STRENGTH - 1 SET - Target duration (15-30 mins)
WEEKS 8-10 MUSCLE ENHANCEMENT - 2 SETS - Target duration (30-45 mins)
PEAK PERFORMANCE - 3 SETS - Target duration (45-60 mins)

A CHEST, SHOULDERS, TRICEPS, ABS

1. CHEST COMPRESSION 2. CHEST COMPRESSION


Refer to page 13 (LOWER)
Refer to page 13

3. CHEST COMPRESSION 4. SIDE CHEST


(UPPER) COMPRESSION
Refer to page 13 (BOTH SIDES)
Refer to page 13
72
Isometric hold (60%-80% of maximum effort) followed by 10 repetitions.

A CHEST, SHOULDERS, TRICEPS, ABS

5. C
 ABLE SPREAD 6. D
 ELTOID CABLE
(OVER HEAD) SPREAD (BOTH SIDES)
Refer to page 11 Refer to page 12

7. CABLE SPREAD (LOWER) 8. TRICEPS CABLE


at or below waist PUSH DOWN
Refer to page 16

73
FOUNDATIONAL STRENGTH - 1 SET - Target duration (15-30 mins)
WEEKS 8-10 MUSCLE ENHANCEMENT - 2 SETS - Target duration (30-45 mins)
PEAK PERFORMANCE - 3 SETS - Target duration (45-60 mins)

A CHEST, SHOULDERS, TRICEPS, ABS

9. TRICEPS OVER HEAD 10. L


 EG PRESS
EXTENSION *Do not exceed maximum compression
(BOTH SIDES)
Refer to page 16

11. R
 ESISTED CRUNCH 12. SEATED LOWER AB
(ALL SIDES) RAISE (BOTH SIDES)
Refer to page 19 Refer to page 19

74
Isometric hold (60%-80% of maximum effort) followed by 10 repetitions.

B BACK, LEGS, BICEPS

1. CABLE SPREAD 2. ARCHER (BOTH SIDES)


Refer to page 10 Refer to page 10

3. LAT PULL DOWN 4. BACK COMPRESSION


(BOTH SIDES) (OVER HEAD)
Refer to page 10 Refer to page 11

75
FOUNDATIONAL STRENGTH - 1 SET - Target duration (15-30 mins)
WEEKS 8-10 MUSCLE ENHANCEMENT - 2 SETS - Target duration (30-45 mins)
PEAK PERFORMANCE - 3 SETS - Target duration (45-60 mins)

B BACK, LEGS, BICEPS

5. BICEPS CABLE CURL 6. B


 ICEPS CURL
(BOTH SIDES) (BOTH SIDES)
Refer to page 15 Refer to page 15

7. DEADLIFT 8. CALF EXTENSION


Refer to page 17 (BOTH SIDES)
Refer to page 17

76
Isometric hold (60%-80% of maximum effort) followed by 10 repetitions.

B BACK, LEGS, BICEPS

9. HIP ABDUCTION 10. HIP ADDUCTION


Refer to page 17 Refer to page 17

11. SEATED HIP FLEXOR


CABLE SPREAD
(BOTH SIDES)
Refer to page 18
77
WEEKS 11-13
FOUNDATIONAL STRENGTH - 1 SET
Target duration (15-30 minutes)

MUSCLE 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. Rest in between)

Complete both routines “A” and “B” twice (2 times)


for a total of four (4) days of exercise each week.
Alternate between “A” and “B” to allow proper
recovery time for your muscles.

78
Isometric hold (60%-80% of maximum effort) followed by 10 repetitions.

A CHEST, SHOULDERS, TRICEPS, ABS

1. CHEST COMPRESSION 2. CHEST COMPRESSION


Refer to page 13 (LOWER)
Refer to page 13

3. CHEST COMPRESSION 4. SIDE CHEST


(UPPER) COMPRESSION
Refer to page 13 (BOTH SIDES)
Refer to page 13
79
FOUNDATIONAL STRENGTH - 1 SET - Target duration (15-30 mins)
WEEKS 11-13 MUSCLE ENHANCEMENT - 2 SETS - Target duration (30-45 mins)
PEAK PERFORMANCE - 3 SETS - Target duration (45-60 mins)

A CHEST, SHOULDERS, TRICEPS, ABS

5. CABLE SPREAD 6. D
 ELTOID CABLE
(OVER HEAD) SPREAD (BOTH SIDES)
Refer to page 11 Refer to page 12

7. CABLE SPREAD (LOWER) 8. TRICEPS OVER HEAD


at or below waist EXTENSION
(BOTH SIDES)
Refer to page 16
80
Isometric hold (60%-80% of maximum effort) followed by 10 repetitions.

A CHEST, SHOULDERS, TRICEPS, ABS

9. TRICEPS CABLE 10. L


 EG PRESS
PUSH DOWN *Do not exceed maximum compression

Refer to page 16

11. R
 ESISTED CRUNCH 12. SEATED LOWER AB
(ALL SIDES) RAISE (BOTH SIDES)
Refer to page 19 Refer to page 19

81
FOUNDATIONAL STRENGTH - 1 SET - Target duration (15-30 mins)
WEEKS 11-13 MUSCLE ENHANCEMENT - 2 SETS - Target duration (30-45 mins)
PEAK PERFORMANCE - 3 SETS - Target duration (45-60 mins)

B BACK, LEGS, BICEPS

1. CABLE SPREAD 2. ARCHER (BOTH SIDES)


Refer to page 10 Refer to page 10

3. LAT PUSH DOWN 4. SHOULDER


keep arms straight COMPRESSION
(OVER HEAD)
Refer to page 11
82
Isometric hold (60%-80% of maximum effort) followed by 10 repetitions.

B BACK, LEGS, BICEPS

5. BICEPS CABLE CURL 6. BICEPS CURL


(BOTH SIDES) (BOTH SIDES)
Refer to page 15 Refer to page 15

7. DEADLIFT 8. CALF EXTENSION


Refer to page 17 (BOTH SIDES)
Refer to page 17

83
FOUNDATIONAL STRENGTH - 1 SET - Target duration (15-30 mins)
WEEKS 11-13 MUSCLE ENHANCEMENT - 2 SETS - Target duration (30-45 mins)
PEAK PERFORMANCE - 3 SETS - Target duration (45-60 mins)

B BACK, LEGS, BICEPS

9. HIP ABDUCTION 10. HIP ADDUCTION


Refer to page 17 Refer to page 17

11. S
 EATED HIP FLEXOR
CABLE SPREAD
(BOTH SIDES)
Refer to page 18
84
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