7 Minute Workout

How To Build Massive Muscles and A Ripped Body In ONLY 7 Minutes!

The Bully Xtreme 7 minute workout program is very easy to perform and very effective!

7 Minute Workout

Build Your Chest with This Chest Compression 7 Minute Workout

There are a total of 9¬† exercises including the circulation exercise. Each exercise is for a different body part so it is a — Total Body Workout.

The way you use the program depends on your fitness or body building goals.

If you are brand-new to isometric training equipment and workouts then, just perform one 10 second hold for each exercise 3 to 4 times per week (not on consecutive days).

However, if you have been exercising or working out for a while — then you may want to use both isometrics and isotonic training to get the maximum strength and muscle gains.

While isometrics has long been recognized as the “King” of strength building unfortunately, doing just one single isometric hold will not do anything to build muscle size, mass or shape the muscle itself.

In that case, you will want to perform this workout 3 to 4 times per week (not on consecutive days) and you would workout according to this process below:

Sample 7 Minute Workout

1. Perform each exercise for 15 repetitions however, on the 15th rep perform a 10 second isometric hold. For example, if you were doing exercise number two ( on the Bully Xtreme 7 minute workout chart) the chest exercise — then you would perform 14 reps without any isometric hold then on the final 15th rep — perform a 10 second hold.


Rest for approximately 1 minute to 1 1/2 minutes maximum.

2. Then perform a second set the same as the one before — rest for one minute to 1 1/2 minutes and then perform a final or third set the same way as well.

3. Proceed to the next exercise. The only exception to this workout method is exercise number one — the Circulation Exercise.


You would workout in this fashion performing 15 repetitions of each exercise for three sets and you would workout 3 to 4 times per week on non-consecutive days.

Please Note: this workout will leave you very sore so you may want to consider taking it easy at first. Perhaps perform only one set instead of three the first week and then each week add an additional set until you are performing three sets of each exercise.

You can also perform this workout using supersets. This is a way to workout quicker and really blast your muscles. Using supersets is a great way to end “Muscle Building Plateaus.”

How to Use Supersets in Your Bully Xtreme 7 Minute Workout

Bullworker Xtreme
[You Can Perform 9 Exercises to Target Your Stomach Area]

To perform supersets you would choose to do two exercises one after another.

So for example… do exercise number two — the chest exercise — for 15 repetitions — of course the 15th repetition is just a 10 second isometric hold — then you would immediately without rest — do the next exercise number eight — the back exercise — the same way.

Once both exercises have been completed you rest for one to 1 1/2 minutes.

You would proceed in the same manner once you have completed the predetermined number of sets that you’re going to perform for each exercise. (Whether you choose to do one set, two sets, or three sets of each exercise.)

To continue this example you would then do exercise number 14 — shoulder exercise — followed by exercise number 20 — biceps exercise — in the same manner.

Just to be sure that you understand what I’m saying — you would perform two exercises in a row without rest then after you have performed both exercises you would rest for 1 to 1/2 minutes.

If you are only doing one set of each exercise you would then proceed to the next two exercises on the chart. If you are performing three sets of each exercise you would then repeat the first two exercises in the same fashion.

Do This For Fast Strength Gains

Using this simple and very effective 7 Minute Workout takes very little time and you will be pleasantly surprised at the incredible gains you will make in both muscle size and strength!

Try the Bully Xtreme Seven Minute Workout program today!

The Bully Xtreme seven minute workout is just one of the many different training programs that come with the Bully Xtreme isometric exerciser. To learn more about the Bully Xtreme please visit: Bully Xtreme Isometric Exercise Equipment

With only this 7 Minute Workout you too can build more strength and muscle size.

Share and Enjoy

  • Facebook
  • Twitter
  • Delicious
  • LinkedIn
  • StumbleUpon
  • Add to favorites
  • Email
  • RSS

Leave A Reply (16 comments so far)

The comments are closed.

  1. Sal
    5 years ago

    The isotonic segment of the exercise sounds OK in the beginning;but,the flaw is: as you get stronger,the 14 repetitions will become easier;and there is no way to increase the resistance so that hypertrophy will continue.

  2. admin
    5 years ago

    In reality you are only half right.

    The point that the isotonics will no longer work is at the point where you can compress the Bully Xtreme 100% — so that you CAN NOT move it no further.

    However, I have seen NO ONE that can do that! That is perform 15 repetitions and completely compress the Bully Xtreme for each rep — never mind doing it for three sets. And if you can add a 4th set!

    However, if anyone that currently owns the Bully Xtreme can do that — do 15 repetitions for three sets and completely 100% compress the Bully Xtreme for each rep — I would like to see a video of it. Please post it on YouTube or send it to me.

    In addition, there are other ways to increase the intensity of the exercise. Supersets is just one way of doing that.

    Thanks for the comment.

    Frank Sherrill

  3. Jim wise
    5 years ago

    Hi Frank,

    I have an older Bully and I have purchased your daily fitness chart but do not have the 7 minute workout. Could you send me an outline of the work out or maybe just give me the list of exercises by number from the daily chart.



  4. Gary Guralsky
    5 years ago

    What exewrcises are being done during the 7 miniute program.

  5. Herb Agee
    5 years ago

    You keep talking about the 7 minute workout, but never give the 9 exercises to use.

  6. Joe Marcin
    5 years ago

    Where do I find the 7 minute workout chart? Thanks!

  7. Greg Lost Workout chart:get new one?
    5 years ago

    I lost my Workout Chart foe Bully Xtreme. Can I get a new one?

  8. Paul Mason
    5 years ago

    What are the exercises?

    Which exercises do you do from the chart for the 7 minute workout?

  9. john cutts
    5 years ago

    Dear Frank, i bought your Bully Supreme some time ago but illness has so far prevented me from making the most of it. I suffer from angina ( so minor they don’t think it worth the risk to put a stent in – congenital, apparently and all the other arteries are “normal” ), and have been a bit confused about whether/how to use BS. However, a chat with the nurse at my last check up has encouraged me to try again, ( she said resistance training was fine for me but no lifting overhead ). Have youu any thoughts/advice on this ?

    Also, i have a problem which is i have switched comps since so i have lost all the instructions except for the wall chart. I was wondering if you could please re-send me these ?

    By the way, i used the original bullworker in the 70’s/80’s and the tension in BS is far greater , some of the excercises i can barely move the thing !!

    Also, the BS took a while to arrive ( about 10 days i think ) and i was worried i might have been ripped off but everything that was promised to arrive did arrive and i was very pleased with the new, robust Bully supreme.



  10. Wayne
    5 years ago

    Hi Frank,
    I have had the Bully Xtreme for almost 3 years and I will say that I do enjoy using it. When I first started with the program I toned up and following the 55-30-15 diet breakdown, I lost 20 lbs of fat and gained muscle. As things go, I let go of using it for a while. I only gained a few ponds back, but I now want to tone muscle again. I was searching through the posts and I am confused as to what is the best program to use now and how many reps and how long for the last hold. The posted chart and posted program do not match. Can you help clarify this?
    Best Regards,

  11. pauline wilson
    5 years ago

    Hey Frank,

    I purchased the bully over a year ago… great product.

  12. Tyrone McClurge
    5 years ago

    Hi, Frank:

    I been using the bully Xtreme and I feel good . However, I believe I wrote to you maybe a week ago , requested that you please send me the promised DVD disc, and full wall chart. I have not received it yet, and I am wondering what went wrong with my order. Thanks for answering my request in advance .
    Sincerely Yours,
    Tyrone McClurge


  13. Andre
    5 years ago

    Hi Frank,

    I would like to perform the 7min work out but there is no chart outlined for it.
    Can you please send me a chart or outline the excercises from the chart ie excercise number 2,5, 8 etc.
    Thanks for such a great tool!!

    Andre James

  14. james whalen
    4 years ago

    iwant to start using my bull worker and i can’t find my exercise book because it has been awhile can i purchase a new book or send me the exercises

  15. Lloyd W. Cary
    4 years ago

    Greetings, all!

    I just thought it was time to put my two cents worth in. I will have had had my BullyXtreme for two years on 8/13/09 and have used it faithfully ever since. I would not trade it for ANY of the exercise machines on the market! It is FAST, EASY, SIMPLE, and EFECTIVE! Your image in the mirror will love you for it.

    The results are well worth the effort and persistence. I feel strong, tight, and energetic. My only complaint is that I still have a bit of a “tummy,” but that is MY (dietary) fault, not the BX’s!

    I suppose I should add that I am 71 years young and loving it!

    Keep up the good work, guys and gals! You’ll never be sorry.

    All the best, :^)

    Lloyd W. Cary


  16. admin
    3 years ago

    Hello Lloyd,

    You are an inspiration to everyone. Please keep up the good work and stay strong!

    Customer Support Manager