Weeks 5 – 7 Steel Bow Routine

Weeks 5 - 7 Steel Bow Routine

Routine Day A – Upper body

4 Days total, alternate between Day A and Day B (A and B will be each be done twice).
Perform a 7 second isometric hold for each exercise using 60% – 80% of your maximum effort. Follow with 8 repetitions (Higher resistance). Slow release of 3 seconds each rep.
Perform each exercise consecutively.
Number of sets:
- Foundation: 1 set
- Enhance: 2 sets
- Peak: 3 sets

Exercises

1: Lat Pulldown

2: Chest Compression

3: Cable Spread

4: Side Chest Compression

5: Arhcers

6: RG Chest Compression

7: Bicep Curl

8: Tricep Cable Pushdown

Routine Day B – Lower body & Core

4 Days total, alternate between Day A and Day B (A and B will be each be done twice).
Perform a 7 second isometric hold for each exercise using 60% – 80% of your maximum effort. Follow with 8 repetitions (Higher resistance). Slow release of 3 seconds each rep.
Perform each exercise consecutively.
Number of sets:Foundation: 1 set
Enhance: 2 sets
Peak: 3 sets

Exercises

1: Leg Press

2: Calf Extensions

3: Leg Extensions

4: Hip Abductions

5: Hip Adductions

6: Dead Bugs

7: Resisted Crunch

8: Resisted Crunch Right

9: Resisted Crunch Left

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Workout Categories

10-Min Upper Body Superset Workout with Bullworker | Chest, Back, Arms & Core in One Circuit

10 Minutes, Back, Biceps, Bow Classic, Chest, Core, Definition, Free, Growth, Intermediate, ISO-Bow, ISO-FLO, Isometrics with Isotonic, Shoulders, Steel Bow, Strength, Triceps, X5 Pro

This total upper body circuit blends isometric and isotonic resistance training, bodyweight suspension movements, and core work to build serious muscle definition, strength, and endurance — all in only 10 minutes.

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

15 Minutes, 5 Minutes, Back, Biceps, Bow Classic, Chest, Core, Growth, Intermediate, ISO-FLO, ISO-Motion, Isometrics, Isometrics with Isotonic, Legs, Light, Multiple Videos, Shoulders, Steel Bow, Strength, Time to Thrive in 2025, Total Body, Triceps, X5 Pro

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.

Weeks 8 – 10: Chest/Tri, Back/Bi and Lower Body Splits

10 Minutes, 5 Minutes, Back, Biceps, Bow Classic, Chest, Core, Growth, Intermediate, ISO-FLO, ISO-Motion, Isometrics, Isometrics with Isotonic, Legs, Light, Multiple Videos, Shoulders, Steel Bow, Strength, Time to Thrive in 2025, Total Body, Triceps, X5 Pro

Perform an isometric hold of 10 seconds at 80% – 90% and 12 repetitions for each exercise of the circuit. Repeat if desired.

Do each routine 2 times per week. You can stack them and/or combine for one total body day.