Bullworker ISO-FLO User manual

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ISOFLO® BOW EXTENSION®|

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All Rights Reserved for Bullworker®

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TABLE OF
CONTENTS
CONGRATULATIONS..........................................................................................4
THE SCIENCE BEHIND BULLWORKER............................................. 5
PROPER USE................................................................................................................6
ROUTINE VARIATIONS.......................................................................................7
LIABILITY WAIVER  DISCLAIMER......................................................... 8
ISOFLO CONNECTION.....................................................................................9
BACK ..............................................................................................................................10
SHOULDERS.............................................................................................................12
BICEPS............................................................................................................................17
TRICEPS........................................................................................................................19
CORE ............................................................................................................................ 20
BOW EXTENSION CONNECTION ................................................... 22
BACK..............................................................................................................................23
LEGS............................................................................................................................... 25
SHOULDERS..........................................................................................................29
BICEPS........................................................................................................................34
TRICEPS......................................................................................................................36
ISOFLO 5 WEEK BLAST............................................................................37
YOU MAY ALSO LIKE.....................................................................................56

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Bullworker®Mission: Enhance quality of life with simple tness.
Since 1962, Bullworker®has been a leader in functional strength exercise
resulting in stronger bodies with greater exibility for a healthier and more
active lifestyle.
We believe you need exibility, strength, and cardio exercises to be healthy
and physically t. Bullworker products quickly give you all three with low
impact and convenient products.
Start to experience the benets of Bullworker training by choosing one
or a combination of our tness disciplines and get ready for a rapid
transformation to your body.
Thank you for choosing Bullworker!
Happy Training,
John & Chrisman Hughes
CONGRATULATIONS ON CHOOSING
BULLWORKER TO ACCOMPLISH YOUR
FITNESS GOALS
John Hughes Chrisman Hughes

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The most signicant breakthrough in tness came when Dr. E.A. Muller
and Dr. Th. Hettinger discovered maximum muscle growth can be attained
by exerting 60% of existing muscle strength against a superior resistance
for only 7 seconds once a day; a remarkable tness technique known as
isometrics. The study at the Max Planck Institute consisted of over 200
experiments over a ten-year period. Optimum results are attained with 5
workouts per week, but impressively, even one single weekly workout is
sufcient to maintain your improvements attained.
Professor James A. Baley put isometrics to the test with a class of
college students at the University of Connecticut. The study resulted in
the isometric training group improving three times faster than the sports
training group on tests measuring increases in strength, endurance,
coordination, and agility.
Bullworker pioneered portable home tness devices and the 7-second
isometric exercise for the fastest strength gains using both contraction
and extension movements involving range of motion for enhancing all your
major muscle groups.
Isometric exercise techniques are still the fastest method for increasing
strength known to modern exercise science.
Start a Bullworker program, stay with it, and enjoy the benets:
Be stronger, look better, & feel fantastic.
THE SCIENCE BEHIND BULLWORKER

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1. Always start routines slowly, easing into the amount of effort
put forth.
2. The slower you move, the more muscle bers you engage for better
results.
3. Focus on Intentional Flexation, slow purposeful movement
concentrating on your muscles engaged.
4. The slower the better, you cannot go too slow.
5. Always maintain steady breathing, never hold your breath.
6. Always keep your core tight (hold stomach in).
7. Rest each muscle group after heavy exercise for a minimum
of one day off before engaging that muscle group in heavy exercise
again.
8. Optimum Bullworker Isometric Holds only require 60% - 80%
of maximum effort for 7-10 seconds.
9. Warming up and stretching before and after help recovery and enhance
your range of motion.
10. Keep joints in natural position during exercise. If pain develops, stop.
Proper exercise is not painful.
PROPER USE

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ISOMETRICS (STRENGTH BUILDING)
• Static hold of 7 – 10 seconds using 60% – 80% of maximum effort.
Break joint angles of exercises into thirds. Example. all the way extended,
halfway contracted, and fully contracted. Perform hold at each joint angle.
ISOTONICS (MUSCLE DEFINITION)
• Exercise involving eccentric and concentric contractions.
ISOMOTION® (MOVEMENT PERFORMANCE)
• Maintain your isometric hold while moving through your body’s natural
full range of motion.
ENDURANCE (MUSCLE STAMINA)
• Slow and deliberate compression and release with high repetition.
RESILIENCY (CARDIO AND MUSCLE RECOVERY)
• Rapid compression and release with high repetition.
MAINTENANCE (PRESERVE CURRENT FITNESS LEVEL)
• One set of isometric and isotonic combination for each muscle group,
one time per week.
FOUNDATIONAL STRENGTH (1 SET)
• Target duration (15-30 minutes).
MUSCLE ENHANCEMENT (2 SETS)
• Target duration (30-45 minutes).
PEAK PERFORMANCE (3 SETS)
• Target duration (45-60 minutes).
KEY TO WEIGHT LOSS IS REDUCING DAILY CALORIE INTAKE
• Portion Control
• Healthier selection (avoid processed foods and added sugars)
ROUTINE VARIATIONS
Choose one or a combination for your desired results.

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Please review the following User Agreement carefully before using your
Bullworker products.
Bullworker is not a licensed medical care provider and does not give
medical advice.
You should always consult with your physician to ensure you are in good
physical condition before starting any exercise program.
Use product only as shown.
*Carabiner can get hot with friction as you rotate strap
You should understand that when participating in any exercise or exercise
program, there is the possibility of physical injury. If you engage in this
exercise or exercise program, you agree that you do so at your own risk,
are voluntarily participating in these activities, assume all risk of injury to
yourself and others, and agree to release and discharge Bullworker from
any and all claims or causes of action, known or unknown.
LIABILITY WAIVERDISCLAIMER
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ISOFLO CONNECTION
Loop both straps at into carabiner and ensure carabiner gate is shut.
*Always inpsect carabiner and equipment prior to use
To adjust strap length press down
on buckle lever.
Adjust to have tension for entire
range of exercise.
Ensure buckle lever is tightly
closed by pressing up on lever

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SEATED ROW
Muscles Engaged:
Rhomboids, Posterior Deltoids
• Keep your shoulders back and alternate rowing towards your mid-
section / chest keeping desired resistance
BACK
UPPER BACK ROW
Muscles Engaged:
Traps, Rhomboids
• Keep your shoulders back and alternate rowing towards your upper
chest / face keeping desired resistance

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OVERHEAD BODYWEIGHT ROW
Muscles Engaged:
Lats, Traps, and Shoulders
• Lie on your back and raise your arms over your head pulling your body
up
BACK
BODYWEIGHT ROW
Muscles Engaged:
Lats, Upper Back, and Shoulders
• Lie on your back and row towards your mid-section pulling your body up

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SHOULDER PRESS PALMS IN
Muscles Engaged: Shoulders & Upper Back
• Keep your shoulders and head back and alternate raising your arms with
your palms facing inward (hand should go from shoulder to extended)
maintain desired resistance
SHOULDERS
SHOULDER PRESS
Muscles Engaged: Shoulders & Upper Back
• Keep your shoulders and head back and alternate raising your arms (hand
should go from shoulder to extended) maintain desired resistance

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DELTOIDS RAISE
Muscles Engaged: Deltoids
• Keep your shoulders and head back and alternate raising your arms
from your waist to parallel / shoulder height keeping desired resistance
SHOULDERS
DELTOIDS RAISE W SHOULDER PRESS
Muscles Engaged: Deltoids & Shoulders
• Keep your shoulders and head back and alternate raising your hands
from waist to extended overhead, maintain desired resistance

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LATERAL RAISES
ROTATOR CUFFS VERTICAL
Muscles Engaged: Medial Deltoids & Core
• Keep your shoulders and head back and alternate raising your arms
parallel to the ground. Maintain desired resistance
SHOULDERS
Muscles Engaged: Rotator Cuffs
• Alternate raising your arms from parallel to vertical - elbow to shoulder
stays parallel to ground. Maintain desired resistance

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ROTATOR CUFFS
LATERAL
Muscles Engaged:
Rotator Cuffs
• Hold your elbow tight to your body and rotate your forearm outwards.
(keep elbow tight to your body)
SHOULDERS
REVERSE FLYS
Muscles Engaged:
Posterior Deltoids & Upper Back
• Keep your shoulders and head back. Alternate keeping your arms slightly
bent from side to side, maintain desired resistance

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SHOULDER SWIPES
Muscles Engaged:
Shoulders & Upper Chest
• Keep your shoulders and head back and alternate moving across your
chest and to your side through your body’s entire range of motion. Keep
your arm parallel to the ground and maintain desired resistance
SHOULDERS

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BICEPS CURL
LYING DOWN
Muscles Engaged:
Biceps
• Lying with your elbows at your side alternate extending and curling with
desired tension.
*Bend only at your elbows.
BICEPS
Muscles Engaged:
Biceps
• Seated with your elbows at your side alternate extending and curling
with desired tension
*Bend only at your elbows.
BICEPS CURL SEATED

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BICEPS CURL
Muscles Engaged:
Biceps
• Standing tall with your elbows at your side alternate extending and
curling with desired tension
*Bend only at your elbows.
BICEPS
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TRICEPS EXTENSION
Muscles Engaged: Triceps
• Keep your shoulders and head back and alternate raising your hand from
shoulder to extended, bending only at your elbows. Maintain desired
resistance
Muscles Engaged: Triceps
• Keep your shoulders and head back and alternate raising your hands
from shoulder to extended, bending only at your elbows with your palms
facing inward. Maintain desired resistance
TRICEPS
TRICEPS EXTENSION
HAMMER GRIP

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VUPS
Muscles Engaged:
Core: Lower Back, Abdominals, Shoulders
• Lie back and raise your legs and arms with your elbows slightly bent
bringing your body up.
CORE