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Daily Fitness Bullworker 2 and 3 Models
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Daily Fitness Training 1 Rep Hold for 10 Seconds
Training Day 1 2 3 4 5 6 7 8 9 10 Date Date Date Date Date Date Date Date Date Date
Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps
Exercise 1 - Chest (and Forearms, Bicep, Shoulders)
Compress together
Power Power Power Power Power Power Power Power Power Power
Date Date Date Date Date Date Date Date Date Date
Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps
Exercise 2 - Inner Chest (and Shoulders)
Compress Together
Power Power Power Power Power Power Power Power Power Power
Date Date Date Date Date Date Date Date Date Date
Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps
Exercise 3 - Triceps/Biceps (and Back)
Pull Cables away from each other
Power Power Power Power Power Power Power Power Power Power
Date Date Date Date Date Date Date Date Date Date
Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps
Exercise 4 - Bicep (and Back/Chest)
Push up with bottom hand
Power Power Power Power Power Power Power Power Power Power
Date Date Date Date Date Date Date Date Date Date
Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps
Exercise 5 - Triceps (and Stomach)
Press down using Triceps muscle
Power Power Power Power Power Power Power Power Power Power
Date Date Date Date Date Date Date Date Date Date
Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps
Exercise 6 - Biceps
Pull upwards
Power Power Power Power Power Power Power Power Power Power
Daily Fitness Training 1 Rep Hold for 10 Seconds (Stomach exercises 3 sets for 20 reps)
Training Day 1 2 3 4 5 6 7 8 9 10 Date Date Date Date Date Date Date Date Date Date
Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps
Exercise 7 - Bicep/Triceps
Pull cables away from each other
Power Power Power Power Power Power Power Power Power Power
Date Date Date Date Date Date Date Date Date Date
Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps
Exercise 8 - Shoulders (and upper back)
Compress Together
Power Power Power Power Power Power Power Power Power Power
Date Date Date Date Date Date Date Date Date Date
Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps
Exercise 9- Shoulder (and Arms)
Compress together as shown
Power Power Power Power Power Power Power Power Power Power
Date Date Date Date Date Date Date Date Date Date
Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps
Exercise 10 - Shoulders (and Back/Arms)
Push up with bottom handle
Power Power Power Power Power Power Power Power Power Power
Date Date Date Date Date Date Date Date Date Date
Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps
Exercise 11 - Stomach
Pull in stomach while inhaling, hold count 8
Then exhale, do 10 repetitions
Power Power Power Power Power Power Power Power Power Power
Date Date Date Date Date Date Date Date Date Date
Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps
Exercise 12 - Stomach (and Back)
Pull Downwards using stomach (3 sets 20 reps)
Power Power Power Power Power Power Power Power Power Power
Daily Fitness Training 1 Rep Hold for 10 Seconds
Training Day 1 2 3 4 5 6 7 8 9 10 Date Date Date Date Date Date Date Date Date Date
Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps
Exercise 13 - Stomach (and Back)
On knees push down (3 sets 20 reps)
Power Power Power Power Power Power Power Power Power Power
Date Date Date Date Date Date Date Date Date Date
Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps
Exercise 14 - Side stomach (and Back)
Outside of knee push down
Power Power Power Power Power Power Power Power Power Power
Date Date Date Date Date Date Date Date Date Date
Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps
Exercise 15- Broad back (and triceps)
Grasp cables straight hands and pull down
Power Power Power Power Power Power Power Power Power Power
Date Date Date Date Date Date Date Date Date Date
Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps
Exercise 16 - Shoulders (and Back/Arms)
Push up with bottom handle
Power Power Power Power Power Power Power Power Power Power
Date Date Date Date Date Date Date Date Date Date
Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps
Exercise 17 - Triceps (and Stomach)
Press down using Triceps muscle
Power Power Power Power Power Power Power Power Power Power
Date Date Date Date Date Date Date Date Date Date
Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps
Exercise 18 – Broad Back (and Upper Back)
Compress Bullworker
Power Power Power Power Power Power Power Power Power Power
Daily Fitness Training 1 Rep Hold for 10 Seconds
Training Day 1 2 3 4 5 6 7 8 9 10 Date Date Date Date Date Date Date Date Date Date
Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps
Exercise 19- Bicep/Upper Back
Step on cables (Head Up) pull up
Power Power Power Power Power Power Power Power Power Power
Date Date Date Date Date Date Date Date Date Date
Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps
Exercise 20- Thigh/Calf Muscles
Insert feet inside cable, open legs
Power Power Power Power Power Power Power Power Power Power
Date Date Date Date Date Date Date Date Date Date
Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps
Exercise 21- Front and outside Thighs
Push cables apart
Power Power Power Power Power Power Power Power Power Power
Date Date Date Date Date Date Date Date Date Date
Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps
Exercise 22 - Calves
Push cable down with foot (each leg)
Power Power Power Power Power Power Power Power Power Power
Date Date Date Date Date Date Date Date Date Date
Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps
Exercise 23 - Inside Thigh
Press forearms together with legs
Power Power Power Power Power Power Power Power Power Power
Date Date Date Date Date Date Date Date Date Date
Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps
Exercise 24 - All Thigh Muscles (and Stomach)
Pull upwards using
Power Power Power Power Power Power Power Power Power Power
Daily Fitness Training 1 Rep Hold for 10 Seconds
Training Day 1 2 3 4 5 6 7 8 9 10 Date Date Date Date Date Date Date Date Date Date
Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps
Exercise 25- Circulation Exercise (3 Sets till tired)
To be performed every other training day
Power Power Power Power Power Power Power Power Power Power
Date Date Date Date Date Date Date Date Date Date
Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps
Power Power Power Power Power Power Power Power Power Power
Date Date Date Date Date Date Date Date Date Date
Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps
Power Power Power Power Power Power Power Power Power Power
Date Date Date Date Date Date Date Date Date Date
Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps
Power Power Power Power Power Power Power Power Power Power
Date Date Date Date Date Date Date Date Date Date
Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps
Power Power Power Power Power Power Power Power Power Power
Date Date Date Date Date Date Date Date Date Date
Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps
Power Power Power Power Power Power Power Power Power Power
