Bullworker ISO-FLO Manual

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ISO-FLO®

BOW EXTENSION®

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Summary of Contents for Bullworker ISO-FLO

Page 1 ISO-FLO® BOW EXTENSION®...
Page 3: Table Of Contents
LIABILITY WAIVER / DISCLAIMER ............ISO-FLO CONNECTION ..................BACK ..........................SHOULDERS ......................BICEPS ..........................TRICEPS ........................CORE ..........................BOW EXTENSION CONNECTION ........... BACK ..........................LEGS ..........................SHOULDERS ......................BICEPS ........................TRICEPS ........................ISO-FLO 5 WEEK BLAST ................YOU MAY ALSO LIKE ..................
Page 4: Congratulations
We believe you need flexibility, strength, and cardio exercises to be healthy and physically fit. Bullworker products quickly give you all three with low impact and convenient products. Start to experience the benefits of Bullworker training by choosing one or a combination of our fitness disciplines and get ready for a rapid transformation to your body.
Page 5: The Science Behind Bullworker
Isometric exercise techniques are still the fastest method for increasing strength known to modern exercise science. Start a Bullworker program, stay with it, and enjoy the benefits: Be stronger, look better, & feel fantastic.
Page 6: Proper Use
Rest each muscle group after heavy exercise for a minimum of one day off before engaging that muscle group in heavy exercise again. Optimum Bullworker Isometric Holds only require 60% - 80% of maximum effort for 7-10 seconds. Warming up and stretching before and after help recovery and enhance your range of motion.
Page 7: Routine Variations
ROUTINE VARIATIONS Choose one or a combination for your desired results. ISOMETRICS (STRENGTH BUILDING) • Static hold of 7 – 10 seconds using 60% – 80% of maximum effort. Break joint angles of exercises into thirds. Example. all the way extended, halfway contracted, and fully contracted.
Page 8: Liability Waiver/Disclaimer
LIABILITY WAIVER/DISCLAIMER Please review the following User Agreement carefully before using your Bullworker products. Bullworker is not a licensed medical care provider and does not give medical advice. You should always consult with your physician to ensure you are in good physical condition before starting any exercise program.
Page 9: Iso-Flo Connection
ISO-FLO CONNECTION Loop both straps flat into carabiner and ensure carabiner gate is shut. *Always inpsect carabiner and equipment prior to use To adjust strap length press down Ensure buckle lever is tightly on buckle lever. closed by pressing up on lever Adjust to have tension for entire range of exercise.
Page 10: Back
BACK UPPER BACK ROW Muscles Engaged: Traps, Rhomboids • Keep your shoulders back and alternate rowing towards your upper chest / face keeping desired resistance SEATED ROW Muscles Engaged: Rhomboids, Posterior Deltoids • Keep your shoulders back and alternate rowing towards your mid- section / chest keeping desired resistance...
Page 11 BACK OVERHEAD BODYWEIGHT ROW Muscles Engaged: Lats, Traps, and Shoulders • Lie on your back and raise your arms over your head pulling your body BODYWEIGHT ROW Muscles Engaged: Lats, Upper Back, and Shoulders • Lie on your back and row towards your mid-section pulling your body up...
Page 12: Shoulders
SHOULDERS SHOULDER PRESS (PALMS IN) Muscles Engaged: Shoulders & Upper Back • Keep your shoulders and head back and alternate raising your arms with your palms facing inward (hand should go from shoulder to extended) maintain desired resistance SHOULDER PRESS Muscles Engaged: Shoulders &...
Page 13 SHOULDERS DELTOIDS RAISE W/ SHOULDER PRESS Muscles Engaged: Deltoids & Shoulders • Keep your shoulders and head back and alternate raising your hands from waist to extended overhead, maintain desired resistance DELTOIDS RAISE Muscles Engaged: Deltoids • Keep your shoulders and head back and alternate raising your arms from your waist to parallel / shoulder height keeping desired resistance...
Page 14 SHOULDERS LATERAL RAISES Muscles Engaged: Medial Deltoids & Core • Keep your shoulders and head back and alternate raising your arms parallel to the ground. Maintain desired resistance ROTATOR CUFFS (VERTICAL) Muscles Engaged: Rotator Cuffs • Alternate raising your arms from parallel to vertical - elbow to shoulder stays parallel to ground.
Page 15 SHOULDERS ROTATOR CUFFS (LATERAL) Muscles Engaged: Rotator Cuffs • Hold your elbow tight to your body and rotate your forearm outwards. (keep elbow tight to your body) REVERSE FLYS Muscles Engaged: Posterior Deltoids & Upper Back • Keep your shoulders and head back. Alternate keeping your arms slightly bent from side to side, maintain desired resistance...
Page 16 SHOULDERS SHOULDER SWIPES Muscles Engaged: Shoulders & Upper Chest • Keep your shoulders and head back and alternate moving across your chest and to your side through your body’s entire range of motion. Keep your arm parallel to the ground and maintain desired resistance...
Page 17: Biceps
BICEPS BICEPS CURL (LYING DOWN) Muscles Engaged: Biceps • Lying with your elbows at your side alternate extending and curling with desired tension. *Bend only at your elbows. BICEPS CURL (SEATED) Muscles Engaged: Biceps • Seated with your elbows at your side alternate extending and curling with desired tension *Bend only at your elbows.
Page 18 BICEPS BICEPS CURL Muscles Engaged: Biceps • Standing tall with your elbows at your side alternate extending and curling with desired tension *Bend only at your elbows.
Page 19: Triceps
TRICEPS TRICEPS EXTENSION Muscles Engaged: Triceps • Keep your shoulders and head back and alternate raising your hand from shoulder to extended, bending only at your elbows. Maintain desired resistance TRICEPS EXTENSION (HAMMER GRIP) Muscles Engaged: Triceps • Keep your shoulders and head back and alternate raising your hands from shoulder to extended, bending only at your elbows with your palms facing inward.
Page 20: Core
CORE V-UPS Muscles Engaged: Core: Lower Back, Abdominals, Shoulders • Lie back and raise your legs and arms with your elbows slightly bent bringing your body up.
Page 21 CORE & LEGS DEAD BUGS Muscles Engaged: Core: Lower Abs, Quads, Hip Flexor, Back, and Shoulders • Lie on your back, keep your elbows slightly bent and extend and contract opposite arms and legs with desired tension *Feet should be in the same strap and hands should be in the same strap...
Page 22: Bow Extension Connection
BOW EXTENSION ® Wrap your strap securely around Wrap your strap around your your Bullworker cable. Bullworker cable and place your handle through the *Do not wrap around cable grips opposite loop. *Always ensure you are securely standing on the bottom cable...
Page 23: Back
Pull handles towards your chest and your back. SEATED BACK ROWS Muscles Engaged: Rhomboids, Shoulders, Biceps • Securely place your feet on the bottom cable and place your ISO-FLO in the center of your top cable. Row your arms to your chest keeping your back striaght.
Page 24 BACK REVERSE FLYS Muscles Engaged: Traps, Rhomboids, Deltoids • Keep your elbows bent and raise your arms pulling your shoulders back SEATED DEADLIFT Muscles Engaged: Lower Back, Legs • Sit tall, keep your shoulders back and chest up, lean back as far as you can in a slow and controlled manner •...
Page 25: Legs
LEGS DEADLIFT Muscles Engaged: Quadriceps, Glutes, Hamstrings, Lower Back • Keep your back straight and engaged, bend your knees (ideally to 90 degrees), and stand up ROMAN DEADLIFT Muscles Engaged: Lower Back, Hamstrings, Glutes • Bend at your chest towards the ground, stick your glutes (butt) and hips as far back as you can while keeping your back straight and engaged and standup.
Page 26 LEGS FRONT SQUAT Muscles Engaged: Quadriceps, Hamstrings, Glutes, Shoulders Hold your arms at your forehead, keep your chest up, back straight and stand up engaging your legs. LEG PRESS Muscles Engaged: Quadriceps, Glutes, Hamstrings, Calves • Lie flat on the ground, keep your shoulders back, bend your knees to a 90 degree angle and press your legs out...
Page 27 LEGS ONE LEGGED PRESS Muscles Engaged: Quadriceps, Glutes, Hamstrings, and Calves • Lie flight on the ground, keep your shoulders back, bend your knee to a 90 degree angle and press your leg out CALF EXTENSION Muscles Engaged: Calves, Quadriceps •...
Page 28 LEGS LUNGE Muscles Engaged: Quadriceps, Glutes, Hamstrings • Keep your front knee over your toes, shoulders back and step back to create a 90 degree angle with your front knee ONE ARM LUNGE Muscles Engaged: Quadriceps, Glutes, Hamstrings • Keep your front knee over your toes, shoulders back and step back to create a 90 degree angle with your front knee...
Page 29: Shoulders
SHOULDERS ONE ARM STANDING SHOULDER PRESS Muscles Engaged: Shoulders • Start with your hand near your shoulder and press straight up keeping your elbow pointing forward TWO ARM KNEELING SHOULDER PRESS Muscles Engaged: Shoulders • Start with your hands near your shoulders and press upwards...
Page 30 SHOULDERS DELTOIDS RAISE Muscles Engaged: Posterior Deltoids • Start with your hand waist high, keep your elbow slightly bent, and raise your hand parallel to the ground (shoulder height) TWO ARM DELTOIDS RAISE Muscles Engaged: Posterior Deltoids • Start with your hands waist high, keep your elbows slightly bent, and raise your hands parallel to the ground...
Page 31 SHOULDERS LATERAL DELTOIDS RAISE Muscles Engaged: Medial Deltoids • Keep your arm slighlty bent and raise parallel to your side SHOULDER SWIPES Muscles Engaged: Deltoids • Create desired tension and bring your arm parallel to the ground. Keep your elbow slightly bent and move through your entire range of motion to the side and across your chest.
Page 32 SHOULDERS SHOULDER SWIPES (HAMMER GRIP) Muscles Engaged: Deltoids • Create desired tension and bring your arm parallel to the ground. Keep your elbow slightly bent and move through your entire range of motion to the side and across your chest. SHRUGS Muscles Engaged: Traps...
Page 33 SHOULDERS UPRIGHT ROW Muscles Engaged: Deltoids • Keep your elbows flared out and bring your hands to your chest STANDING ROTATOR CUFFS Muscles Engaged: Rotator Cuffs • Bend elbow to 90 degree angle and hold parallel to the ground. Only rotating at your shoulder (90 degree angle) rotate arm perpendicular to the ground.
Page 34: Biceps
BICEPS STANDING BICEPS CURL Muscles Engaged: Abs and Lower Back • Stand tall and bend only at your elbows, curl arms upwards. STANDING ONE ARM BICEPS CURL Muscles Engaged: Biceps • Stand tall and bend only at your elbow, curl your arm upwards...
Page 35 BICEPS SEATED BICEPS CURL Muscles Engaged: Biceps • Place strap in the center of your cable. Curl towards your body only bending at your elbow CONCENTRATION CURL CONCENTRATION CURL Muscles Engaged: Muscles Engaged: Biceps Biceps • Place your elbow on the inside of your thigh and concentrate on •...
Page 36: Triceps
TRICEPS TRICEPS KICKBACK (HAMMER GRIP) Muscles Engaged: Triceps • Hinge at your hips with your chest facing the ground and hands facing down. Bend ony at your elbow, extend behind. TRICEPS OVERHEAD EXTENSION (HAMMER GRIP) Muscles Engaged: Triceps • Point your elbow to the ceiling, keep your elbow pointing forward and extend your hand upward only bending at the elbow.
Page 37: Iso-Flo 5 Week Blast
ISO-FLO 5 WEEK BLAST ISO-FLO 5 WEEK BLAST is a superset workout designed as an exercise program to strengthen your muscles, improve your range of motion, and burn calories to help tone your body. This routine uses a combination of isometric and isotonic exercises. Start with an isometric hold for 7 seconds at 60% - 80% of your maximum effort.
Page 38 MEASUREMENTS GOAL (Specifc, Measurable, Attainable, Relevant, Time Bound) BEFORE AFTER WEEK 1 WAIST WAIST BICEPS BICEPS TRICEPS TRICEPS CHEST CHEST WEIGHT WEIGHT AFTER WEEK 2 AFTER WEEK 3 WAIST WAIST BICEPS BICEPS TRICEPS TRICEPS CHEST CHEST WEIGHT WEIGHT AFTER WEEK 4 FINAL RESULTS WAIST WAIST...
Page 39 ISO-FLO 5 WEEK BLAST WEEKS 1-3 FOUNDATIONAL STRENGTH - 1 SET Target duration (15-30 minutes) MUSCLE ENHANCEMENT - 2 SETS Target duration (30-45 minutes) PEAK PERFORMANCE - 3 SETS Target duration (45-60 minutes) 7-second isometric hold (60%-80% of max effort) followed by 12 reps.
Page 40 WEEKS 1-3 Isometric hold (60%-80% of maximum effort) followed by 12 repetitions. BACK, BICEPS & CORE SEATED ROW Muscles Engaged: Rhomboids, Traps, Posterior Deltoids • Keep your shoulders back and alternate rowing towards your mid-section / chest keeping desired resistance UPPER BACK ROW Muscles Engaged: Traps, Rhomboids, Deltoids...
Page 41 FOUNDATIONAL STRENGTH - 1 SET - Target duration (15-30 mins) MUSCLE ENHANCEMENT - 2 SETS - Target duration (30-45 mins) PEAK PERFORMANCE - 3 SETS - Target duration (45-60 mins) BACK, BICEPS, & CORE SEATED BICEPS CURLS Muscles Engaged: Biceps •...
Page 42 Isometric hold (60%-80% of maximum effort) followed by 12 repetitions. BACK & BICEPS REVERSE FLYS Muscles Engaged:Posterior Deltoids & Traps • Keep your shoulders and head back. Alternate keeping your arms slightly bent from side to side, maintain desired resistance BICEPS CURL Muscles Engaged: Biceps...
Page 43 WEEKS 1-3 FOUNDATIONAL STRENGTH - 1 SET - Target duration (15-30 mins) MUSCLE ENHANCEMENT - 2 SETS - Target duration (30-45 mins) PEAK PERFORMANCE - 3 SETS - Target duration (45-60 mins) SHOULDERS, TRICEPS, & CORE SHOULDER PRESS Muscles Engaged: Shoulders •...
Page 44 Isometric hold (60%-80% of maximum effort) followed by 12 repetitions. SHOULDERS, TRICEPS & CORE LATERAL DELTOIDS RAISE Muscles Engaged: Shoulders & Core • Keep your shoulders and head back and alternate raising your arms to your side parallel to the ground keeping desired resistance SHOULDER SWIPES Muscles Engaged: Shoulders &...
Page 45 FOUNDATIONAL STRENGTH - 1 SET - Target duration (15-30 mins) MUSCLE ENHANCEMENT - 2 SETS - Target duration (30-45 mins) PEAK PERFORMANCE - 3 SETS - Target duration (45-60 mins) SHOULDERS, TRICEPS & CORE ROTATOR CUFFS Muscles Engaged: Rotator Cuffs •...
Page 46 FOUNDATIONAL STRENGTH - 1 SET - Target duration (15-30 mins) MUSCLE ENHANCEMENT - 2 SETS - Target duration (30-45 mins) PEAK PERFORMANCE - 3 SETS - Target duration (45-60 mins) SHOULDERS, TRICEPS & CORE DEAD BUGS Muscles Engaged: Core: Lower Abs, Quads, Hip Flexor, Back, and Shoulders •...
Page 47 WEEKS 4 & 5 FOUNDATIONAL STRENGTH - 1 SET Target duration (15-30 minutes) MUSCLE ENHANCEMENT - 2 SETS Target duration (30-45 minutes) PEAK PERFORMANCE - 3 SETS Target duration (45-60 minutes) 7-second isometric hold (60%-80% of max effort) followed by 10 reps. *Perform each exercise consecutively Superset entire workout 3-4 times per week with a day of rest in between.
Page 48 WEEKS 4 & 5 FOUNDATIONAL STRENGTH - 1 SET - Target duration (15-30 mins) MUSCLE ENHANCEMENT - 2 SETS - Target duration (30-45 mins) PEAK PERFORMANCE - 3 SETS - Target duration (45-60 mins) BACK, SHOULDERS, BICEPS, TRICEPS & CORE SHOULDER PRESS Muscles Engaged: Shoulders •...
Page 49 Isometric hold (60%-80% of maximum effort) followed by 12 repetitions. BACK, SHOULDERS, BICEPS, TRICEPS & CORE LATERAL DELTOIDS RAISE Muscles Engaged: Shoulders & Core • Keep your shoulders and head back and alternate raising your arms to your side parallel to the ground keeping desired resistance SHOULDER SWIPES Muscles Engaged: Shoulders &...
Page 50 FOUNDATIONAL STRENGTH - 1 SET - Target duration (15-30 mins) MUSCLE ENHANCEMENT - 2 SETS - Target duration (30-45 mins) PEAK PERFORMANCE - 3 SETS - Target duration (45-60 mins) BACK, SHOULDERS, BICEPS, TRICEPS & CORE BODY WEIGHT ROW Muscles Engaged: Lats, Upper Back, and Shoulders •...
Page 51 Isometric hold (60%-80% of maximum effort) followed by 12 repetitions. BACK, SHOULDERS, BICEPS, TRICEPS & CORE UPPER BACK ROW Muscles Engaged: Traps, Rhomboids, Deltoids • Keep your shoulders back and alternate rowing towards your upper chest keeping desired resistance REVERSE FLYS Muscles Engaged:Posterior Deltoids &...
Page 52 FOUNDATIONAL STRENGTH - 1 SET - Target duration (15-30 mins) MUSCLE ENHANCEMENT - 2 SETS - Target duration (30-45 mins) PEAK PERFORMANCE - 3 SETS - Target duration (45-60 mins) BACK, SHOULDERS, BICEPS, TRICEPS & CORE ROTATOR CUFFS (LATERAL) Muscles Engaged: Rotator Cuffs •...
Page 53 Isometric hold (60%-80% of maximum effort) followed by 12 repetitions. BACK, SHOULDERS, BICEPS, TRICEPS & CORE SEATED V-UPS Muscles Engaged: Core, Shoulders, Upper Back • Lie back and raise your legs and arms with your elbows slightly bent to bring your body up. DEAD BUGS Muscles Engaged: Core: Lower Abs, Quads, Hip Flexor, Back, and Shoulders...
Page 54 FOUNDATIONAL STRENGTH - 1 SET - Target duration (15-30 mins) MUSCLE ENHANCEMENT - 2 SETS - Target duration (30-45 mins) PEAK PERFORMANCE - 3 SETS - Target duration (45-60 mins) BACK, SHOULDERS, BICEPS, TRICEPS & CORE BICEPS CURL Muscles Engaged: Biceps •...
Page 55 Isometric hold (60%-80% of maximum effort) followed by 12 repetitions. BACK, SHOULDERS, BICEPS, TRICEPS &CORE ROTATOR CUFFS Muscles Engaged: Rotator Cuffs • Alternate raising your arms from parallel to vertical, maintain desired resistance...
Page 56: You May Also Like
YOU MAY ALSO LIKE Steel Bow: The dumbbell of Iso-Bow: A pocket sized fitness Bullworker is a shorter version device designed for enhanced (20”) of the Bow Classic stretches to increase your giving you more versatility, flexibility, relieve pain and improve muscle targeting, and traveling recovery time.

This manual is also suitable for:

Bow extension