MONDAY AND THURSDAY ROUTINE:
EXERCISE
One Legged Leg Press
NUMBER OF SETS
2 Sets Per Leg
COMMENTS
Laying down on your back, place 1 foot securely in the cable.
Hold on to the cable with both hands and then press upward and
back down with the leg repetitively to work the quadricep.
1st set Light resistance, perform reps until failure.
2nd set without a break press upward and hold for 10 seconds.
*Perform on both legs
**This exercise works the quadriceps – hamstrings – glutes
Wall Stands
1 Set
Not a Bullworker exercise.
Place back against the wall and slide down until thighs are parallel to the wall. Hold position until failure. Record the amount of time held in minutes and seconds (example: 2 min 10 sec)
**This exercise works the quads
Overhead Cable Spread
2 Sets
Hold the cable in each hand and Bullworker overhead. Ensure elbows are horizontal/parallel to the ground. Pull the cables apart and back together in a repetitive movement, working the upper back and shoulders
1st set Light resistance, perform reps until failure.
2nd set without a break pull apart and hold for 10 seconds.
**This exercise works the upper back
Seated Cable Row
2 Sets
Place feet securely on the bottom cable. Hold and pull the upper cable with both hands towards the chest with back straight.
1st set Light resistance, perform reps until failure.
2nd set without a break pull toward the waist and hold for 10 seconds.
**This exercise works the mid back
Bicep Curls
2 Sets per arm
Place both hands on handles. Keep upper arm still. Curl upwards bending only at elbow of your opposite arm.
1st set Light resistance, perform reps until failure.
2nd set without a break pull the cable upward and hold for 10 seconds.
*Perform on both arms
**This exercise works the biceps
Hammer Curls
2 Sets per arm
Grip the lower/thicker tube in one hand. Place your other hand on the top of the Bullworker (do not move this arm). Keep your upper arm still and curl upwards bending only at the elbow in a back and forth movement. When finished, switch and exercise the other arm/bicep.
1st set Light resistance, perform reps until failure.
2nd set without a break curl upward and hold for 10 seconds.
*Peform on both arms
**This exercise works the biceps
TUESDAY AND FRIDAY ROUTINE:
EXERCISE
Deadlift Squats
NUMBER OF SETS
2 Sets
COMMENTS
Place both feet securely on the bottom cable. Hold the upper cable with both hands. Keep your back straight. Bend knees and spread cables in a squatting manner, move up and down as in a deadlift.
1st set Light resistance, perform reps until failure.
2nd set without a break pull up and hold for 10 seconds
**This exercise works the lower back, quadriceps, glutes and hamstrings
Upper Chest Compression
2 Sets
Hold the Bullworker by the hand grips at or above shoulder height. Squeeze together back and forth exercising the upper chest.
1st set Light resistance, perform reps until failure.
2nd set without a break squeeze and hold for 10 seconds
**This exercise works the chest and shoulders
Lower Chest Compression
2 Sets
Hold the Bullworker by the hand grips at or below your waist. Squeeze together back and forth exercising the lower chest.
1st set Light resistance, perform reps until failure.
2nd set without a break squeeze and hold for 10 seconds.
**This exercise works the chest and shoulders
Triceps Cable Push Down
2 Sets
Place one end of the Bullworker on the floor. Place your knees on the floor. Keep your back straight. Grab the cable with both hands and push bottom cables down repeatedly by extending your arms, bend only at your elbows, isolating the triceps.
1st set Light resistance, perform reps until failure.
2nd set without a break push down and hold for 10 seconds.
**This exercise works the triceps
Overhead Shoulder Compression
2 Sets
Hold the Bullworker by the hand grips with both hands above your head. Squeeze together over your head, exercising the shoulders.
1st set Light resistance, perform reps until failure.
2nd set without a break squeeze and hold for 10 seconds
**This exercise works the shoulders and upper back
Deltoids Cable Spread
2 Sets
Hold the Bullworker vertically in front of the body, with each hand holding each cable. Ensure hand grips are placed in the middle of the cables. Spread/pull the cables repeatedly.
1st set Light resistance, perform reps until failure.
2nd set without a break pull the cables and hold for 10 seconds
*Perform on both arms
**This exercise works the deltoids and shoulders
HOW TO CHANGE A SPRING:
When you reach the maximum resistance number of a color spring, then it is time to switch to the next highest color spring for that exercise. Please see the typed/YouTube video instructions below to assist you in this.
Instructions: Grip thin steel tube and release tension of your Bullworker. Twist handle off, release slowly, and change spring. Place spring over plastic guide. Ensure the black stopper is placed correctly in tube. Repeat in reverse order. Ensure your Bow Classic is secure and not pointed towards face or other fragile areas. Do not jump to level 5, progress from each level spring to ensure you can disassemble unit. Do not compress the tube with your head over tube.
Blue Spring – Level 1: Approximately 0 – 25 LBS
Yellow Spring – Level 2: Approximately 0 – 50 LBS
Grey Spring – Level 3: Approximately 0 – 75 LBS
Black Spring – Level 4: Approximately 0- 100 LBS
Red Spring – Level 5: Approximately 0 – 150 LBS