Sport-thieme Bullworker User manual

1. Take your measurements now and at the end of
week 2 and week 4. Record your fitness meter
readings for each exercise performed. You will
be amazed by your progress and we want you to
see the proof on your training chart
2. Perform each exercise exactly as described and
illustrated. If you can work out in front of a mirror or
train with a friend. Concentrate on performing each
exercise so that you feel the maximum effect in the
muscle group specified.
3. Do not strain: 70% of
y
our present stren
g
th is all it
takes to achieve maximum results. If your arms or
legs tremble you are forcing too hard. Do not rush
the training routines and check the time of each hold
against a clock with a second hand or a stopwatch.
Remember to maintain the hold pressure for a full 7
seconds.
4. A training week consists of 5 workouts during a 7-
day period. If you miss a day make it up at the
weekend. If you cannot train for 3 days running start
the training week over again.

The Bullworker® Secret 7. 7 Routines … 7 Seconds per day:
The Bullworker Secret 7 workout that tones 60% of your muscle group areas. Warm up and perform each of
the following exercises once, then warm down. Follow the instruction for each of the exercise routines shown.
1 ABDOMINALS Definition
A. With each hand grasp the
ropes near the top of the
Bullworker, fingers facing
downwards, with your arms
held straight out.
B. Inhale deeply pull your
stomach in and push down
while exhaling and counting
slowly out loud from 1 to 10.
2 BICEPS Full Range Left &
Right Sides
A. Sit on a chair with your right
foot over one pair of traction
ropes.
B. Grasp one rope near the
centre with your right hand.
C. Pull on the rope while
exhaling and counting slowly
out loud from 1 to 10. Move only
your forearm; your upper arm
should be stationary throughout
the movement.
D. Repeat the exercise on the
left-hand side of your body.
6 UPPER BACK Left & Right Sides
A. Start with your left foot and your left
hand holding one handle on top of your
left thigh.
B. Leaning forward from the waist,
grasp the other handle with your right
hand, your right arm fully extended.
C. Inhale deeply pull in your stomach
and push down with your right hand
while exhaling and counting slowly out
loud from 1 to 10.
D. Repeat the exercise on the other
side of your body.
UPPER BACK & SHOULDERS
Left & Right Side
A. Stand with your feet 30cm
apart.
B. With each hand grasp two
traction ropes near the centre
and position the Bullworker to the
right of your body, your hands at
shoulder height.
C. Inhale deeply and pull the two
ropes apart like an archer’s bow,
while exhaling and counting
slowly out loud from 1 to 10.
D. Repeat the exercise on the left
side of your body.
CHEST Muscular Definition
This exercise accentuates the individual definition
of the various muscles that lift your chest, broaden
it and arch it outwards.
A. Stand with your feet 30cm apart.
B. Grasp the Bullworker by the inner grips, fingers
facing upwards, and position it at shoulder height.
C. Inhale deeply and push the grips inward while
exhaling and counting slowly out loud from 1 to 10.
CHEST & SHOULDERS
A. Stand with your feet 30cm apart.
B. Grasp the two handles and position
the Bullworker over your head.
C. Inhale deeply and push inwards with
both hands while exhaling and counting
slowly out loud from 1 to 10.
MIDDLE CHEST
A. Stand with your feet 30cm apart.
B. Grasp the two handles and position the
Bullworker at chest level.
C. Inhale deeply and push inwards with both
hands while exhaling and counting slowly out
loud from 1 to 10.
If you are unable to do this exercise or feel any
strain on your back please exclude it from your
routine.

Follow the exercises using the week numbers horizontally across (ie Stomach, Arms, Chest --->..
… then legs, Shoulders, Back and Bonus routines.)

1. ABDOMINALS Definition
A. With each hand grasp the ropes near the top of
the Bullworker, fingers facing downwards, with your
arms held straight out.
B. Inhale deeply pull your stomach in and push
down while exhaling and counting slowly out loud
from 1 to 10.
8. ABDOMINALS Full range
A. Kneel on the floor with the Bullworker against the
front of one of your knees.
B. Lean forward and grasp the outer rope only in
each hand.
C. Inhale deeply pulling your stomach in and pull the
ropes towards you while exhaling and counting
slowly out loud from 1 to 10.
Perform this movement so that you can feel the
exertion in your abdominal and not your shoulders
15. FRONT STOMACH
A. Kneel on the floor with the Bullworker resting
against your knees.
B. Grasp the upper handle of the Bullworker with
both hands, your arms stretched out straight.
C. Inhale deeply pull in your stomach and press
down on the Bullworker while exhaling and counting
slowly out loud from 1 to 10. Keep your arms and
back straight exerting the effort with your front
stomach muscles rather than your arms.
22. ABDOMINALS
A. Stand with your heels together, with the
Bullworker held securely between your feet.
B. Resting both hands on the upper handle, bend
forward from the waist.
C. Inhale deeply pulling your stomach and press
down on the Bullworker while exhaling and counting
slowly out loud from 1 to 10.
Keep your legs, back and arms straight, to feel the
exertion in your abdominals.

2. BICEPS Full Range Left & Right Sides
A. Sit on a chair with your right foot over one pair of
traction ropes.
B. Grasp one rope near the centre with your right
hand.
C. Pull on the rope while exhaling and counting
slowly out loud from 1 to 10. Move only your
forearm; your upper arm should be stationary
throughout the movement.
D. Repeat the exercise on the left-hand side of your
body.
9. BICEPS Inner Range
A. Stand with your weight forward on your right foot.
B. Grasp the upper inner grip with your left hand,
palm facing inward and the lower inner grip with
your right hand. Palm facing inward, at waist height.
C. Inhale deeply and push upward with your right
hand while exhaling and counting slowly out loud
from 1 to 10.
D. Repeat the exercise for the other side of your
body.
16. TRICEPS
A. Grasp the upper two ropes with your left hand,
palm facing upwards the lower ropes with your right
hand, palm facing downwards.
B. Raise your left hand to shoulder height.
C. Inhale deeply and push down with your right hand
while exhaling and counting slowly out loud from 1
to 10. Your left hand should remain stationary.
D. Repeat on the opposite side.
23. BICEPS Inner Range Left & Right Sides
A. Stand with your feet 30cm apart.
B. Grasp one handle with your left hand palm up, in
front of your right hip. Your right hand should hold
the other handle so that the tube of the Bullworker
touches your right shoulder.
C. Inhale deeply and push upwards with your right
hand while exhaling and counting slowly out loud
from 1 to 10.
Perform the exercise on the other side of your body.

3. MIDDLE CHEST
A. Stand with your feet 30cm apart.
B. Grasp the two handles and position the
Bullworker at chest level.
C. Inhale deeply and push inwards with both hands
while exhaling and counting slowly out loud from 1
to 10.
If you are unable to do this exercise or feel any
strain on your back please exclude it from your
routine.
10. UPPER CHEST
A. Stand with your feet 30cm apart.
B. Grasp the Bullworker by the inner grips, fingers
facing downwards and position it at should height.
C. Inhale deeply and push the two grips towards
each other while exhaling and counting slowly out
loud from 1 to 10.
17. CHEST Left & Right Sides
A. Stand with your feet 30cm apart.
B. Grasp the two handles with your left arm fully
extended and your right hand positioned in front of
the right side of your chest.
C. Inhale deeply and push inward with your right
hand while exhaling and counting slowly out loud
from 1 to 10.
D. Repeat the exercise with your left hand
positioned in front of the left side of your chest.
24. CHEST Muscular Definition
This exercise accentuates the individual definition of
the various muscles that lift your chest, broaden it
and arch it outwards.
A. Stand with your feet 30cm apart.
B. Grasp the Bullworker by the inner grips, fingers
facing upward and position it at shoulder height.
C. Inhale while exhaling and counting slowly out
loud from 1 to 10.

4. LEGS
A. Sit down on a chair; insert your feet between the
tube of the Bullworker and the traction ropes.
B. Sitting well back, extend your legs out in front of
you.
C. Inhale deeply, pull in your stomach and push
outward with your feet while exhaling and counting
slowly out loud from 1 to 10. Please remember to
keep your back firmly pressed into the chair.
11. CALF MUSCLES Left & Right
A. Sit down in a chair and slip your right foot over
the two ropes on one side of the Bullworker.
B. Grasp the other two ropes with both hands palms
facing downwards, sitting well back in the chair.
C. Inhale deeply pulling your stomach in and push
out with your right leg while exhaling and counting
slowly out loud from 1 to 10.
D. Repeat the exercise with you left leg.
18. INNER THIGHS
A. Sit on the edge of a chair.
B. Grasp the two inner grips, palms facing
downwards, with the Bullworker held just below
knee level, your forearms resting on the insides of
your knees.
C. Inhale deeply and press your knees inwards
against your forearms while exhaling and counting
slowly out loud from 1 to 10.
Do not exert pressure with your arms.
25. LEGS
A. Lay on your back, knees arched upward, your
feet 15cm apart with your arms straight out, palms
facing downwards.
B. Place one pair of traction ropes outside each
knee with the Bullworker positioned between your
knees.
C. Push outwards with your knees while exhaling
and counting slowly out loud from 1 to 10.

5. UPPER BACK & SHOULDERS
Left & Right Side
A. Stand with your feet 30cm apart.
B. With each hand grasp two traction ropes near the
centre and position the Bullworker to the right of
your body, your hands at shoulder height.
C. Inhale deeply and pull the two ropes apart like an
archer’s bow, while exhaling and counting slowly out
loud from 1 to 10.
D. Repeat the exercise on the left side of your body.
12. CHEST & SHOULDERS
A. Stand with your feet 30cm apart.
B. Grasp the two handles and position the
Bullworker over your head.
C. Inhale deeply and push inwards with both hands
while exhaling and counting slowly out loud from 1
to 10.
19. SHOULDERS Inner Range
A. Stand with your feet 30cm apart.
B. Grasp the two inner grips, palms facing
downwards and hold the Bullworker behind your
head.
C. Inhale deeply and push the grips together while
exhaling and counting slowly out loud from 1 to 10.
26. SHOULDERS Inner Range
A. Stand on the outer rope with one foot (either
foot).
B. With both hands grasp the outer rope on the
other side of the Bullworker, palms facing
downwards. Slowly stand up straight.
C. Inhale deeply pulling your stomach in and with
your elbows bent, pull the rope upwards along your
body with your forearms, while exhaling and
counting slowly out loud from 1 to 10.

6. UPPER BACK
Left & Right Sides
A. Start with your weight on your left foot and your
left hand holding one handle on top of your left thigh.
B. Leaning forward from the waist, grasp the other
handle with your right hand, your right arm fully
extended.
C. Inhale deeply pull in your stomach and push
down with your right hand while exhaling and
counting slowly out loud from 1 to 10.
D. Repeat the exercise on the other side of your
body.
13. LOWER BACK
A. Sit on the floor with both feet through the traction
ropes on the side of the Bullworker.
B. With both hands, grasp one (or both) traction
ropes, hands facing downwards.
C. With your arms straight, stretch backwards as far
as you can (decide whether holding one or both
ropes works better for you) while exhaling and
counting slowly out loud from 1 to 10.
20. UPPER BACK Full Range
A. Stand with your feet 30cm apart.
B. With each hand grasp one traction rope, your
hands facing inwards. With your arms at head height
hold the Bullworker in a vertical position.
C. Inhale deeply and pull outward on the ropes while
exhaling and counting slowly out loud from 1 to 10.
27. UPPER BACK Middle Range
A. Stand with your feet 30cm apart.
B. With each hand grasp one traction rope, your
hands facing inwards. With your arms at head height
hold the Bullworker in a vertical position.
C. Inhale deeply and pull outward on the ropes while
exhaling and counting slowly out loud from 1 to 10.