A Fitter You in 2022: Weeks 4 – 6

Continue your journey and keep charging!

Chest, Triceps & Abs

Back, Biceps & Core

Legs & Lower Back

Routine

  • Perform each routine 2 times per week. You may stack/combine them as you please to fit for your schedule.
  • Number of sets:
    • Foundation: 1 set
    • Enhance: 2 sets
    • Peak: 3 sets

Chest, Triceps & Abs

Perform 12 controlled reps followed by a 7 second isometric hold.

  1. Chest Compression
  2. Lower Chest Compression
  3. Upper Chest Compression
  4. Side Chest Compression
  5. Reverse Grip Chest Compression
  6. Tricep Cable Pushdown
  7. Reverse Grip Tricep Extension
  8. Resisted Crunches

Back, Biceps & Core

Perform 12 controlled reps and hold the final rep for a 7 second isometric contraction.

  1. Lat Pulldown
  2. Back Rows
  3. Reverse Flys
  4. Cable Spread isometric holds (low, medium, high)
  5. Bicep Curls
  6. Hammer Curls
  7. Deadbugs

Legs & lower Back

Perform 12 controlled reps and hold the final rep for a 7 second isometric contraction.

  1. Lunges
  2. Calf Extensions
  3. Hip Abductions
  4. Hip Adductions
  5. Seated Deadlifts

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Unlocking the Power of Your Triceps: A Fast Tricep Workout for Maximum Results

Unlocking the Power of Your Triceps: A Fast Tricep Workout for Maximum Results

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When it comes to arm strength and definition, the triceps often don’t get the attention they deserve. Located on the back of your upper arm, the triceps are essential for both functional strength and aesthetic appeal. In this blog, we’ll dive into what triceps are, why they’re important, and how you can target them effectively with a fast tricep workout.

Bullworker X5 Pro Handle Removal

Bullworker X5 Pro Handle Removal

The X5 Pro was precisely designed so that if you are not pulling straight up, the force to the side can cause the pin to jam. Therefore, if you either grip the sides of the handle or directly in the center the handle comes off. It does not take much force so if you are forcing it, reposition your hand and try to pull straight up from the center.