Chest, Triceps, and Abs
💪 Build Your Chest, Triceps & Abs with This 10-Minute Superset Circuit! 💪
Weeks 8-10 of our Bullworker series take your chest, triceps, and core strength to the next level! This high-intensity superset workout combines isometric holds with slow, controlled reps, giving you maximum resistance, endurance, and hypertrophy in just 10 minutes. Want an extra challenge? Repeat the circuit 2-3 times for even more gains!
🔥 Workout Breakdown:
✅ Warm-Up Flow with ISO-FLO – Prepare muscles for peak performance
✅ Lower Chest Compression (Bow Classic) – Emphasize resistance in the lengthened position ✅ Side Chest Compressions (X5 Pro) – Strengthen and define the inner chest
✅ Upper Chest Flys (ISO-FLO) – Build upper chest mass and width
✅ Chest Cable Squeezes (X5 Pro) – Engage the chest through a full range of motion
✅ ISO-MOTION Chest Compression (Steel Bow) – Develop power, mobility, and control
✅ Resisted Crunches (Center, Right, Left) – Strengthen and sculpt your core
⚡ Training Protocol: ✔️ 10-Second Isometric Hold to activate deep muscle fibers ✔️ 12 Slow & Controlled Reps to maximize muscle pump and endurance ✔️ Repeat Circuit 2-3x for an Advanced Challenge!
🏆 Why This Routine Works:
✅ Enhances Strength & Muscle Growth
✅ Efficient Superset Design for Maximum Gains
✅ Just 10 Minutes – Perfect for Any Schedule
✅ No Heavy Weights, Just Your Bullworker!
🔥 Join the Challenge & Take Your Strength to the Next Level! Perform this chest, triceps & abs workout 2-3 times per week and see real progress in your power, definition, and endurance! 👉 Subscribe for more Bullworker workouts! Don’t forget to like, comment, and share to push yourself and others toward success!
Back, Biceps, and Abs
🔥 Stronger Back, Bigger Biceps & a Solid Core in Just 5 Minutes! 🔥
Short on time? This 5-minute back, biceps, and core superset delivers maximum strength and muscle activation with a powerful isometric + rep sequence. Each exercise starts with a 10-second isometric hold, followed by 12 slow and controlled reps, ensuring deep muscle engagement for strength, hypertrophy, and endurance.
💪 Workout Breakdown:
✅ Warm-Up with ISO-FLO – Activate muscles and improve mobility
✅ Lat Pulldowns (Bow Classic) – Build upper back width and strength
✅ Cable Spreads (X5 Pro) – Enhance rear delts and upper back definition
✅ Back Rows (ISO-FLO) – Develop a strong, thick back
✅ Bicep Curls (ISO-FLO) – Build bicep size and endurance
✅ Resisted Crossover Deadbugs (X5 Pro) – Strengthen core stability and coordination
⚡ Why This Workout Works: ✔️ 10-Second Isometric Holds to activate more muscle fibers ✔️ 12 Slow & Controlled Reps for maximum muscle growth ✔️ Superset Circuit for Time-Efficient Training ✔️ Only 5 Minutes – Perfect for Any Schedule ✔️ No Heavy Weights Needed – Just Your Bullworker! ✔️ Repeat Circuit 2-3x for an Advanced Challenge!
🏆 Join the Challenge & Build a Stronger You! Perform this 5-minute back, biceps & core workout 2-3 times per week or repeat the circuit for an even greater challenge. Stay consistent, and watch your strength, muscle tone, and endurance skyrocket! 👉 Subscribe for more Bullworker workouts! Hit like, comment, and share if you’re ready to take your training to the next level!
Legs and Low Back
🔥 Build Powerful Legs & a Stronger Lower Body in Just 12 Minutes! 🔥
Weeks 8-10 of our Bullworker series bring you an intense leg day routine designed to build strength, stability, and endurance. This workout follows the 10-second isometric hold + 12 rep protocol, ensuring maximum muscle activation, control, and hypertrophy.
💪 Workout Breakdown:
✅ Warm-Up with ISO-FLO – Activate muscles and increase mobility • Assisted Squats • Knee Bends • Ankle Warm-Ups • Side Lunges 🏋️ Main Workout:
✅ Bulgarian Split Squats (ISO-FLO & Bow Classic) – Develop unilateral leg strength & balance
✅ Calf Extensions (Neutral, Outward, Inward Toes) – Strengthen and define your calves from all angles
✅ Hip Abductions (X5 Pro) – Activate glutes and outer thighs for hip stability
✅ Seated Deadlifts (Bow Classic & ISO-BOW) – Strengthen your lower back, hamstrings, and glutes
✅ Hip Adductions (Steel Bow) – Target the inner thighs for balanced lower body strength
✅ Hip Adduction with bridges (Steel Bow) – Target the inner thighs for balanced lower body strength and add bridge reps for more glute and hamstring activation
✅ Pistol Squats (ISO-FLO Assisted) – Build single-leg strength and control
⚡ Why This Workout Works: ✔️ Isometric Holds for Strength & Endurance ✔️ Slow, Controlled Reps for Maximum Growth ✔️ Time-Efficient – Just 12 Minutes Per Session ✔️ Perfect for Home Workouts with No Heavy Weights!
🏆 How to Use This Routine:
✅ Perform this 2-3 times per week for best results
✅ Combine it with other Bullworker workouts for a full-body transformation
✅ Increase difficulty by repeating the circuit or adjusting resistance
