5 Workout Routines – Part 1
For all the routines you should rest about 1-3 minutes in between sets.
For beginners and intermediate just lower the reps and times of each exercise.
We train 3-5 days a week, 1-2 hour per session.
You can split these routines through out the week either one or two routines a day, whatever works best for you.
You can switch it too. Check out our other exercise videos to pick out the one that help you the most. Depending on if you are beginner, intermediate or advanced, just lower the times and reps according to your level.
Depending on how you like to split up your week. You can do Monday (upper body), Tuesday (lower body), Wednesday (abs/core), Thursday (Rest), Friday-Sunday (repeat first 3 days in different order), then again on fourth day rest and so on. Whatever works best for you. Remember when you rest, your muscle are recovering, growing and becoming stronger.
Train hard! Have fun! There is no substitute for hard work. With consistency, determination and perseverance you will reach your goals.
1) Six Pack Abs Workout Routine
- 15 regular Crunches
- 15 In and Outs
- 15 full length Leg toe touches
- 10 each side full length side toe touches
- Side to side holds 30 seconds
- Sitting hold with leg kicks 30 second
- Sitting hold 30 second
- Horizontal plane hold 30 seconds
- As many crunches as you can to burn out the set
- Do 4-8 sets depending on your level.
Extra you can add with Bar:
- 15 knee raises
- 15 straight leg raises
- 15 straight leg pushes
- 15 extended leg raises to bar
- 15 second straight leg holds
- As many straight leg raises as you can to burn out the set
- Do 4-8 sets depending on your level.
2) Chest Workout Routine
- 15 pushups inner
- 15 pushups regular
- 15 pushups outer
- 15 spider walk pushups
- 15 Hindu pushups
- 15 explosive clap pushups
- 7 seconds down 7 seconds up pushups
- As many pushups as you can to burn out the set.
Do 4-8 sets depending on your level.
3) Full Leg Workout Routine
- Stretch and run 1/2 mile to warm up
- 15 squats
- 15 one leg squats each leg
- 21 calf raises (7 inner, 7 regular, 7 wide)
- run stairs for 2 minutes
- 15 explosive squat jumps
- 1 minute wall sits
- As many squats as you can to burn out the set
- Do 4-8 sets depending on your level.
4) Back/Shoulder/Biceps/Triceps Workout Routine
- 15 wide pullups
- 15 bicep pullups
- 15 dips on top of bar
- 15 inner pullups
- 15 second hold on bar
- 15 dips
- 30 second handstand against wall for support
- 15 handstand push ups if you can
- 15 wide muscle ups if you can
- As many pullups as you can to burn out the set
- Do 4-8 sets depending on your level.
5) KUKI Routine
- 1 pullup, 1 muscle up
- 1 pullup, 1 muscle up
- 1 pullup, 1 muscle up
- 5 dips on bar
- 6 leg lifts
- 15 second 90 degree pullup hold
- Do 4-8 sets depending on your level.
5 Workout Routines – Part 2
Work hard and you will get results!
Bar Brothers all day everyday! ;D
1) Chest Routine
- 15 Pseudo Push Ups
- 15 Finger Tip Push Ups
- 15 Crucifix Push Ups
- 15 One Leg Fall Back Push Ups
- 5 Clap Behind Back Push Ups
- Burn out the set with fast push ups
- Do 2-4 sets depending on your level.
2) Six Pack Abs Routine
- 15 Toe Touch + Knee Grab + Side Toe Touch
- 20 seconds Wind Mill On Ground
- 15 In & Out + Each Side Alternative Leg
- 10 Second L-Sit Hold
- Burn out the set with fast sit-ups
- Do 2-4 sets depending on your level.
3) Shoulder/Core Routine
- 5 Backwards Shoulder Walk
- 10 Handstand Push Ups
- 30 seconds Shoulder Up Downs
- 5 Second Dip Holds, High + Mid + Low, 5 total repetitions each section
- Do 2-4 sets depending on your level.
4) Leg Routine
- 30 Jumping Lunges
- 10 One Leg Burpees Each Leg
- 10 Jumping 1 Leg Pistoal Squats Each
- High Knees Squat Burnout 1 Min
5) Upper Body Routine
- 5 Pullups
- 5 Dips
- 5 Muscle Ups
- 5 Leg Lifts
- 5 Pullups
Extreme Upper Body Routine (with extra weight added)
- 5 Muscle Ups
- 5 Dips on Top of Bar
- 10 Second Hold
- 5 Pullups
- 5 Second Hold
Fat Burning Routine
Do this routine 3 times a week: Monday, Wednesday and Saturday to lose weight and get ripped!
Push Yourself If You Want Results!
This routine consists of:
- 30 second Jumping Jacks straight to
- 30 second High Knees (15 second break)
- 30 second Moutain Climbers (15 second break)
- 30 second Knee Tucks (30 second break
And either 1,2 or 3 depending on your skill level.
1) Beginner: 30 second Burpee
2) Intermediate: 30 second Burpee with Pushup
3) Advanced: 30 second Burpee with Side-to-side Knee Tucks with Pushup