Bullworker ISO-FLO Manual 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
• Lie on your back and row towards your mid-section pulling your body up
SEATED ROW
Muscles Engaged:
Rhomboids, Traps, Posterior Deltoids
• Keep your shoulders back and alternate rowing towards your mid-section
/ chest keeping desired resistance
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