Upper Body Workout at Home or on the Go with Bullworker is a quick routine using proven principles to increase strength faster and effectively build and define your muscles.

Take the power of isometrics and combine them with the muscle pumping techniques of isotonic exercises and superset your entire upper body!

Finding time to exercise can be tricky whether it is the current shelter in place regulations or our busy schedules with work and friends. We want to and know we should get a quick fitness routine in but the time investment to get to and from the gym is already enough to discourage us. Not to say the money it costs to maintain a membership.

Enhance Life Quality with Simple Fitness

Bullworker makes fitness simple and this Upper Body Workout at Home or on the Go gives you an incredible muscle pumping and strength enhancing routine in 25 minutes. Designed as a superset circuit routine you make the most of your time so you can get back to doing the things you love with heightened performance.

This Upper Body Workout at Home or on the Go superset sequence strategically targets your muscles every other set by performing an exercise routine for one muscle group and then targeting your opposite muscles allowing for your muscles to rest and recover for the next set.

One example of this in the routine is the chest compression followed by the lat pull down. Therefore, one set you are focusing on your chest and even though you jump directly into another exercise, the lat pulldown, your chest is getting a relative break to better your next set targeting your chest again.

In addition to strategically targeting your entire upper body, supersets are an effective strategy to increasing your heart rate. We at Bullworker believe increasing your heart rate is important to your fitness and quality of life. A few reasons Bullworker believes in elevating your heart rate during exercise are the cardio and endurance training as well as calorie burning. The heart is the most important muscle in your body so we like to ensure we are exercising your heart as well. A healthier heart enhances your blood circulation and thus also results in better muscle development and body efficiency.

Posture and a balanced muscular system is another reason we like to incorporate a superset routine alternating opposite muscle groups. In this Upper Body Workout at Home or on the Go you will exercise your chest and front of your body. In general, when we exercise our chest and anterior chain of muscles the muscles tighten up and start to pull everything forward. This can create a rounding posture, tension, and pain. However, when we exercise our back or posterior chain of muscles those muscles begin to tighten and pull your skeleton back. This helps improve our posture, relieve tension, and ultimately can alleviate pain.

Bullworker Upper Body Workout at Home or on the Go

A few key tips before you get started:

  1. Always focus on form and muscle engagement. Do not confuse resistance with results. Proper form and time under tension will build your body much more effectively than high resistance with improper form.

2. Maintain a steady consistent breath. Never hold your breath. If you need a break, take one.

3. Have fun

Chest Compression

Upper Body Workout at Home or on the Go

Hold your Bullworker at chest height keeping your elbows up (parallel to the ground). Compress your Bullworker using 60% – 80% focusing on engaging your chest (try not to round your shoulders forward). Perform 15 reps followed by a 7 second isometric hold, then 10 reps followed by a 7 second isometric hold, and finish with 5 reps followed by a 7 second hold.

Lat Pull Down

Lat Pull Down Upper Body Workout

Place your Bullworker on your thigh in the vertical position. Using your desired arm, pull down your Bullworker using 60% – 80% focusing on engaging your lats. Perform 15 reps followed by a 7 second isometric hold, then 10 reps followed by a 7 second isometric hold, and finish with 5 reps followed by a 7 second hold on both sides for this Upper Body Workout.

Lower Chest Compression

Chest Compression Upper Body Workout

Hold your Bullworker at or below naval height. Compress your Bullworker using 60% – 80% focusing on engaging your chest (try not to round your shoulders forward). Perform 15 reps followed by a 7 second isometric hold, then 10 reps followed by a 7 second isometric hold, and finish with 5 reps followed by a 7 second hold for this Upper Body Workout.

Cable Spread

Back Cable Spread

Grip your Bullworker cables in the vertical position at chest height. Spread your Bullworker cables using 60% – 80% focusing on engaging your upper back (keep your shoulders back and not rounded forward). Perform 15 reps followed by a 7 second isometric hold, then 10 reps followed by a 7 second isometric hold, and finish with 5 reps followed by a 7 second hold for this Upper Body Workout.

Upper Chest Compression

Chest Compression for Strong Chest

Hold your Bullworker at face height. Compress your Bullworker using 60% – 80% focusing on engaging your chest (try not to round your shoulders forward). Perform 15 reps followed by a 7 second isometric hold, then 10 reps followed by a 7 second isometric hold, and finish with 5 reps followed by a 7 second hold for this Upper Body Workout.

Overhead Cable Spread

Upper Body Workout at Home or on the Go

Grip your Bullworker cables in the vertical position over your head. Spread your Bullworker using 60% – 80% focusing on engaging your upper back (keep your shoulders back and not rounded forward). Perform 15 reps followed by a 7 second isometric hold, then 10 reps followed by a 7 second isometric hold, and finish with 5 reps followed by a 7 second hold for this Upper Body Workout.

Side Chest Compression

Total Upper Body Routine

Hold your Bullworker at chest height keeping your elbows up (parallel to the ground). Extend one arm to the side and compress your Bullworker using opposite (inner arm) 60% – 80%. Focus on engaging your chest (try not to round your shoulders forward). Perform 15 reps followed by a 7 second isometric hold, then 10 reps followed by a 7 second isometric hold, and finish with 5 reps followed by a 7 second hold on both sides for this Upper Body Workout.

Back Row

Back Row for Defined Back

Place your foot securely on your bottom cable. Grip the center of your top cable. Bend over keeping your back straight. Pull or row your hand towards your ribs/chest. Perform 15 reps followed by a 7 second isometric hold, then 10 reps followed by a 7 second isometric hold, and finish with 5 reps followed by a 7 second hold on both sides for this Upper Body Workout.

Bicep Curl (ISO-MOTION)

Bicep Curl Workout

Hold your Bullworker in the vertical position. Grip the bottom handle with your palm facing up and the top handle with your palm facing down. Curl your arm up bending only at your elbow. When you reach desired tension, maintain the tension as you curl your hand towards your shoulder and back down. Perform 15 reps followed by a 7 second isometric hold, then 10 reps followed by a 7 second isometric hold, and finish with 5 reps followed by a 7 second hold on both sides for this Upper Body Workout. More on ISO-MOTION

Tricep Push Down

Tricep Cable Push Down

Place your Bullworker securely on your non-slip pad in the vertical position (Thicker tube down). Grip each cable near the top. Press down bending only at your elbows. Perform 15 reps followed by a 7 second isometric hold, then 10 reps followed by a 7 second isometric hold, and finish with 5 reps followed by a 7 second hold for this Upper Body Workout.

Resisted Crunch

Resisted Crunches for 6 Pack Abs

Kneel down. Place your Bullworker securely on the non-slip pad in front of your knees. Keep your arms slightly bent. Engage your core to compress your Bullworker and Perform 15 reps followed by a 7 second isometric hold, then 10 reps followed by a 7 second isometric hold, and finish with 5 reps followed by a 7 second hold for this Upper Body Workout. Use your core, not your arms. Repeat process on the left and right side.

We hope you enjoyed your Upper Body Workout at Home or on the Go. Please leave your comments and feedback below and share with your friends and family.

* Bullworker does not give medical advice and you should always consult with your physician prior to starting physical exercise.