Bullworker Exercise
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Bullworker Exercise-
Hi, since everyone has asked a similar question I will post the answer here:
I will detail the training program in brief, of course everything is based on your current fitness level.
I always recommend that you start out with just 7 exercises– at least for the first few days just to get a feel for the Bully Xtreme.
Referring to the wallchart these are the 7 exercise I recommend to start with.
(1st one doesn’t count. I recommend 10 repetitions for that exercise instead of 5)
Beginning Exercise Program:
#1- 10 reps no static hold
#2- 10 second hold only
#5-same for rest
#11
#20
#23
#33
#44
Do this routine for 1 week and note on the log– your power meter reading…so you can see your strength gains.
If you are in good physical condition already…just do that workout 3 days in a row.
Following that you want to add 2 new exercises to your training program, every time you train. Until you are performing a total of 24 exercise. I would choose my training program as follows.
I would train 4 days a week…every other day and I would make sure to pick from the wall chart at least 4 exercises for each muscle group.
1. Chest
2. Back
3. Biceps
4. Triceps
5. Stomach..abs
6. Thigh and calves
An example of this would be as follows:
# 1 always for 10 reps
Then as follows:
1. Chest-2, 3, 4, 5
2. Back-6, 7, 11, 31
3. Biceps-18, 19, 20, 21
4. Triceps-23, 24, 26, 27
5.Stomach..abs-32, 33, 35, 36
6. Thigh and calves-37, 39, 42, 43
Do this routine.. for a 1 repetition 10 second hold all the exercises.
Again the duration for this program is as follows:
(assuming new at Bully Type Training)
Week 1 - 7 exercises 10 second hold train 3 to 4 days
Week 2- add 2 exercises= 9 Exercises.
Week 3- add 2 exercises= 11 Exercises.
Week 4- add 2 exercises= 13 Exercises.
You Get the Idea.
It will take a total of 10 weeks before you will be doing all the exercises. At that point you can do the advanced training.
I like to do all the above exercises for 10 reps each.
I rest very little between exercises. This keeps my heart rate up.
Not everyone can do it this way from the start, but if you are looking for SERIOUS strength and muscle gains this is the program I would recommend.
It takes more then 7 minutes. But since one of the MAJOR advantages of Bully Xtreme Training is that you can train anytime you want..you should be able to fit it into your lifestyle.
I will post on a SPECIALIZATION PROGRAM, like the one I used after tearing my rotator cuff. I will also post an ab routine that when followed–with the Bully Xtreme Fat Loss program…will knock the fat right off of your body.
Wishing you the best in Health,
Frank Sherrill