Week 1, Day 3 Pre-Holiday Fitness Challenge (Upper Body)

by Chrisman Hughes | Biceps, Bullworker, Cardio, Fitness, Health, Shoulders, Stronger Back, Stronger Core, Triceps

Welcome to Week 1 Day 3 of the pre-holiday fitness challenge! Let’s get suited up and ready to sweat.

Chest Compression

Upperbody Workout Isometric Strength Training

Using a minimum of 60% of your strength compress your Steel Bow at chest height and maintain your compression for a 7-second isometric hold. Your elbows should be close to parallel with the ground in order to focus pressure on the chest and minimize tension on your joints.

Immediately after you complete your isometric hold, perform 10 smooth chest compression repetitions with your Steel Bow.

Lat Pull Down

Placing your Bow Classic or Steel Bow securely on your hip pull down using 60%-80% of your maximum effort and maintain an isometric hold for 7 seconds. Remember to focus on firing your latissimus dorsi and not use your arms. Finish with 10 controlled repetitions and alternate sides.

Lat pull down will strengthen your upper sides of your back to help create your attractive “V” shaped body.

https://www.youtube.com/watch?v=CP8f7Jb0NGM

Bullworker Upper Body Routine – Week 1 Day 3 Pre-Holiday Fitness Challenge (https://www.youtube.com/watch?v=CP8f7Jb0NGM)

Lower Chest Compression

Using a minimum of 60% of your strength compress your Steel Bow at or below navel height and maintain your compression for a 7 second isometric hold. Focus exerting pressure using your chest and minimize tension on your joints.

Immediately after you complete your isometric hold, perform 10 smooth chest compression repetitions at or below your navel with your Steel Bow.

Cable Spread

pread your Bow Classic cables at 60%-80% of your maximum effort and maintain a 7 second isometric hold. Finish with 10 concentrated cable spread repetitions.

Your cable spread will help strengthen your upper back and pull your skeletal structure upright for better posture and tension relief.

Upper Chest Compression

Using a minimum of 60% of your strength compress your Steel Bow at or above shoulder height and maintain your compression for a 7 second isometric hold. Focus exerting pressure using your chest and minimize tension on your joints.

Back Compression Behind Head

Holding your Bow Classic or Steel Bow parallel to the ground behind your head, compress your Bullworker at 60%-80% of your maximum effort for a 7-second isometric hold. Conclude with 10 repetitions of controlled movements.

Your behind head compression will help strengthen your arms, shoulders, and upper back for counterbalancing your front muscles improving posture and performance.

Immediately after you complete your isometric hold, perform 10 smooth chest compression repetitions at or below your navel with your Steel Bow.

Biceps Cable Curl

Grip the bottom cable grip with an overhand position (palm facing down) and your top cable grip in an underhand position (palm facing up) and curl the top cable up only bending at your elbow. Maintain an isometric hold at 60%-80% of your maximum effort for 7 seconds. Finish with 10 repetitions and using Iso-Motion, the same technique above, for your entire range of motion. Ensure you hit your Killer Arm Workout for both arms.

Triceps Cable Push Down

Place your Steel Bow or Bow Classic in the vertical position securely on your non-slip pad and grab both cables just under the top handle. Start with your elbows bent at a 90-degree angle and extending only at your elbows press your cables down to full extension. Once you have compressed your Bullworker between 60%-80% of your maximum effort, maintain an isometric hold for 7 seconds. When you finish your isometric hold continue with 10 isotonic repetitions. Complete your entire range of motion for each rep (Iso-Motion). Ensure you hit your killer Biceps Workout for both arms.