When formatting your custom , structure your tracking sheet with the following four columns: Exercise Name Target Muscle Hold Time (Seconds) Target Intensity Chest Compression 7–10 seconds 60%–80% Max Effort Upper Back Pull Rhomboids/Lats 7–10 seconds 60%–80% Max Effort Bicep Curl 7–10 seconds 60%–80% Max Effort Ab Compression 7–10 seconds 60%–80% Max Effort Tips for Maximizing Your Bullworker Results
At its heart, the Bullworker is a designed for strength training. It consists of two cylinders in the center with hand grips attached at the ends. When you push the grips together or pull the attached cables apart, you compress the internal spring, creating powerful resistance. This resistance can range from 0 up to 150 pounds , making it suitable for a wide range of fitness levels.
: Never hold your breath. Exhale during the tension phase and count out loud to ensure steady oxygen flow.
Hold the Bullworker vertically behind your back. Anchor the bottom handle with one hand near your lower back. Push the top handle upward with your opposite hand to isolate the triceps. 4. Lower Body bullworker exercises pdf
Core
A well-rounded routine targets all major muscle groups. Use these foundational exercises to build your custom PDF workout chart. Chest and Shoulder Exercises 1. The Chest Compress Pectorals (chest) and front deltoids (shoulders).
This public link is valid for 7 days and shares a thread, including any personal information you added. This link or copies made by others cannot be deleted. If you share with third parties, their policies apply. Can’t copy the link right now. Try again later. When formatting your custom , structure your tracking
This workout uses combined with dynamic reps to build lower body strength while protecting your joints.
To achieve consistent results, consistency and proper progression are vital. Use this framework to build your daily or weekly habit. The 90-Second Rule Between Exercises
Hold the outer cables of the Bullworker above your head. Pull the cables outward and downward behind your neck. This resistance can range from 0 up to
: Pull the cables outward away from each other, squeezing your shoulder blades together. Duration : Hold for 7 seconds, then release. 3. Bicep Curl (Arms)
| | Target Muscles | Key Instruction | Sets/Reps | | :--- | :--- | :--- | :--- | | Chest Compression | Middle Chest, Shoulders | Hold Steel Bow in front of chest, elbows parallel to ground, and compress. | 1 set: 7-sec hold + 10 reps | | Chest Compression (Lower) | Lower Chest | Compress Steel Bow at or below waist level. | 1 set: 7-sec hold + 10 reps | | Chest Compression (Upper) | Upper Chest | Compress Steel Bow at or above shoulder height. | 1 set: 7-sec hold + 10 reps | | Cable Spread (Over Head) | Deltoids, Shoulders | Hold Steel Bow overhead and spread both cables evenly. | 1 set: 7-sec hold + 10 reps | | Triceps Push Down | Triceps | Bending only at the elbow, push the cable down towards your thigh. | 1 set: 7-sec hold + 10 reps | | Resisted Crunch (All Sides) | Abs & Obliques | Place Steel Bow on a pad, perform a crunch in the center, right, and left side. | 1 set: 7-sec hold + 10 reps |
Target: Latissimus Dorsi (Lats), Teres Major.