Weeks 11 – 13: Chest/Tri, Back/Bi and Lower Body Splits

Chest, Triceps, and Abs

💪 Maximize Chest & Tricep Strength and Size with This Isometric Hold Workout! 💪

Take your chest and tricep development to the next level with this intense isometric hold routine using your Bullworker. This workout follows a powerful 30-second isometric hold + 12-second rest protocol for 5 total sets per exercise, forcing maximum muscle fiber recruitment for rapid strength gains, muscle growth, and endurance.

🔥 Workout Structure:

✅ Warm-Up with ISO-MOTION – Loosen up your muscles and prepare for peak performance 🏋️ Main Workout (5 Sets Each):

✅ Low Chest Compression (Bow Classic) – Build a powerful, defined lower chest

✅ Side Incline Chest Compression (Bow Classic) – Target upper chest for thickness and a fuller chest

✅ Reverse Grip Tricep Extension (Steel Bow) – Strengthen and define your triceps for powerful arm strength

⚡ Training Protocol:

✔️ 30-Second Isometric Hold – Maximize muscle fiber activation and strength gains

✔️ 12-Second Rest – Short recovery to maintain intensity

✔️ Repeat for 5 Total Sets Per Exercise – Push your muscles to their limits!

🏆 Why This Workout Works:

✅ Isometric Holds = Rapid Strength Gains

✅ Minimal Time, Maximum Results – Just a few minutes per muscle group

✅ Improves Endurance, Stability & Control

✅ Perfect for At-Home Workouts with No Heavy Weights!

🔥 How to Use This Workout:

✅ Perform this chest & triceps routine 2-3 times per week for noticeable strength and muscle gains

✅ Stack it with other Bullworker workouts for a full-body transformation

✅ Increase resistance as you get stronger 💥 Join the Challenge & Build Serious Upper Body Strength! Consistency is key! Stick with this routine, push through the burn, and watch your chest, triceps, and upper body strength grow like never before.

Back, Biceps, and Abs

🔥 Build a Stronger Back, Bigger Biceps & Defined Shoulders in One Workout! 🔥

This back, biceps, and shoulders routine follows an intense 30-second isometric hold with a 12 second rest for 5 sets, designed to maximize growth, strength, muscle activation, and endurance. Using Bullworker resistance training, this workout targets key upper body muscles for powerful, functional strength without the need for heavy weights.

💪 Workout Breakdown:

✅ Warm-Up with ISO-BOW – Improve mobility and activate key muscle groups 🏋️ Main Workout (5 Sets Each):

✅ Lat Pulldowns (Bow Classic) – Build width and upper back strength

✅ Back Rows (ISO-FLO) – Strengthen and define your mid-back for posture and power

✅ Lateral Raises (ISO-FLO) – Develop shoulder width and stability

✅ Bicep Curls (ISO-FLO) – Increase arm strength and muscle tone ⚡ Training Protocol: ✔️ 30-Second Isometric Hold – Activate and fatigue muscle fibers for faster strength gains ✔️ 12 Second Rest – Slow, controlled reps for muscle endurance and hypertrophy ✔️ 5 Total Sets Per Exercise – Push your muscles to their limits for real growth!

🏆 Why This Workout Works:

✅ Time-Efficient & Highly Effective – Just a few minutes per muscle group

✅ Isometric Training = Rapid Strength Gains ✅ Improves Muscle Stability, Endurance & Control

✅ No Heavy Weights Needed – Perfect for At-Home Workouts!

🔥 How to Use This Workout:

✅ Perform this back, biceps, and shoulders routine 2-3 times per week

✅ Stack it with other Bullworker workouts for a full upper-body transformation

✅ Challenge yourself by increasing resistance or adding an extra round 💥 Join the Challenge & Take Your Strength to the Next Level! Commit to this routine, stay consistent, and watch your back, biceps, and shoulders get stronger than ever.

Legs and Low Back

🔥 Build Explosive Leg Strength & Stability in Just One Workout! 🔥

Weeks 11-13 of our Bullworker series bring you a next-level leg day routine designed to maximize strength, endurance, and muscle activation using 30-second isometric holds + 12-second rest periods for 5 sets. This method forces deep muscle engagement, helping you build stronger legs, better balance, and enhanced mobility.

💪 Workout Breakdown:
✅ Deadlifts (ISO-FLO) – Strengthen your hamstrings, glutes, and lower back for total posterior chain power
✅ Calf Raises (ISO-FLO) – Build calf endurance and definition with controlled resistance
✅ Hip Abductions (X5 Pro) – Target your glutes and outer thighs for better stability and strength
✅ Hip Adductions (X5 Pro) – Strengthen your inner thighs for a balanced, powerful lower body

⚡ Training Protocol:
✔️ 30-Second Isometric Hold – Activate and fatigue muscle fibers for maximum strength gains
✔️ 12-Second Rest – Short recovery to keep intensity high
✔️ 5 Total Sets Per Exercise – Push your legs to their limits for real muscle growth

🏆 Why This Workout Works:
✅ Enhances Leg Strength, Stability & Power
✅ Boosts Endurance & Functional Strength
✅ Time-Efficient & Highly Effective – No Heavy Weights Needed!
✅ Perfect for At-Home Workouts & Injury Prevention

🔥 How to Use This Workout:
✅ Perform this leg routine 2-3 times per week for the best results
✅ Stack it with other Bullworker workouts for a full-body training plan
✅ Increase difficulty by adjusting resistance or adding another round

💥 Join the Challenge & Build Stronger Legs Today!
Stay consistent, push through the burn, and watch your lower body strength and endurance reach new levels.