Week 1, Day 1 Pre-Holiday Challenge (Upper Body)

by Chrisman Hughes | Bullworker, Cardio, Fitness

Congratulations for joining the challenge and improving your quality of life with simple fitness! Enjoy the workouts along the way, past routines, or mix and match to create your own!

Chest Compression

Upperbody Workout Isometric Strength Training

Using a minimum of 60% of your strength compress your Steel Bow at chest height and maintain your compression for a 7 second isometric hold. Your elbows should be close to parallel with the ground in order to focus pressure on the chest and minimize tension on your joints.

Immediately after you complete your isometric hold, perform 10 smooth chest compression repetitions with your Steel Bow.

Lat Pull Down

Lat Pull Down Isometric Exercise

Placing your Bow Classic or Steel Bow securely on your hip pull down using 60%-80% of your maximum effort and maintain an isometric hold for 7 seconds. Remember to focus on firing your latissimus dorsi and not use your arms. Finish with 10 controlled repetitions and alternate sides.

Lat pull down will strengthen your upper sides of your back to help create your attractive “V” shaped body.

Cable Spread

Cable Spread for Strong Back

pread your Bow Classic cables at 60%-80% of your maximum effort and maintain a 7 second isometric hold. Finish with 10 concentrated cable spread repetitions.

Your cable spread will help strengthen your upper back and pull your skeletal structure upright for better posture and tension relief.

Triceps Push Down

Isometric Strength Training

Hold your Steel Bow or Bow Classic in the horizontal position with your bottom hand palm facing down and upper hand palm facing up on the cable grips, with your bottom hand press your Steel Bow or Bow Classic down bending only at your elbow. Once you have pressed your Bullworker down between 60%-80% of your maximum effort, maintain an isometric hold for 7 seconds. When you finish your isometric hold continue with 10 isotonic repetitions. *Ensure you are using a resistance level you can complete your entire range of motion for each rep (Iso-Motion). Hit your Killer Triceps Workout for both arms.

Bullworker Biceps Curl

Isometric Exercise Equipment

Holding your Steel Bow or Bow Classic in the vertical position with your hands on the handles, compress your Steel Bow or Bow Classic bending only at your elbows. Once you have compressed your Bullworker between 60%-80% of your maximum effort, maintain an isometric hold for 7 seconds. When you finish your isometric hold continue with 10 isotonic repetitions. When you reach your maximum distance or compression maintain your hold and complete your entire range of motion for each rep (Iso-Motion). Ensure you hit your killer Biceps Workout for both arms.