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 New guy here whats up check out my routine comment let me know how I can improve on it.

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Bar-Brothers Cincinnati

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Posts : 8
Join date : 2012-07-27
Age : 38
Location : Cincinnati

PostSubject: New guy here whats up check out my routine comment let me know how I can improve on it.   Fri Jul 27, 2012 2:56 pm

Just wanted to say what up to you all new to this forum have been doing Bar work for about two months now and am here for routine sugestions. Anyway here is the routine I have been doing it says 4-8
sets but I can only do four sets right now.

Do a warm up routine before each days routine except cardio/2 sets of 60 second of jumping jacks/rope should do. Followed by a light stretch


Six Pack Abs Routine
Warm up Routine
5 Regular Crunches
5 in and outs
5 full length toe touches
5 knee raises
30 second side to side holds
30 second sitting holds with leg kicks
30 second Regular planks
30 second side Planks each side Do 4-8 sets depending on your fitness level.
OR

Warm up Routine
5 knee raises
5 Straight leg raises
5 straight leg pushes
5 extended leg raises to bar( UNABLE TO DO THESE)
5 second straight leg holds
Do 4-8 sets depending on your fitness level.


Bigger chest workout routine
Warm up Routine
5 inner push- ups
5 Regular pushups
5 outer pushups
6 spider walk pushups
5 Explosive Pushups (No clap)
5 Frenchie Push-ups
ONE REP 7 seconds down 7 seconds up pushups
OR

ADVANCED ROUTINE( I HAVE NOT DONE THIS PART YET)
Warm up Routine
5 One leg up Push-ups
5 Close Hands Wide Feet Push-ups
5 Typewriter Push-ups
5 Triceps Push-ups
5 Forearm slide push-ups
5 inner push-ups
5 Hindu-ups
Do 4-8 sets depending on your fitness level


Full leg workout routine
Warm up Routine
5 squats
5 one leg squats each leg or (one leg lunges 15 each side /)
21 calf raises 7 inner 7 regular 7 wide
5 explosive jump squats
1 minute wall sits with arms extended)
Do 4-8 sets depending on your fitness level

Back/Shoulder/Biceps/Triceps/workout routine
Warm up Routine
5 Dips parallel Bar
5 Pull-ups OR 15 wide pull-ups (over hand grip)
5 biceps pull-ups (under hand grip)
5 Dips on top of bar
5 inner pull ups (over hand grip)
5 second hold on bar (over hand grip)
5 leaning triceps skull crusher
5 muscle ups if you can( I CAN NOT DO A MUSCLE UP YET)

(I AM NOT AT THIS LEVEL YET) When ready substitute/or add 15 Kipping Pull-ups/15 Jumping Muscle-ups/15 Muscle up Dips
Do 4-8 sets depending on your fitness level

OR

Do Pyramid Pull-Ups (If you can go higher than 10 then do so this is an example
1 Pull- ups Rest 15-30 sec /2 Pull- ups Rest 15-30 sec /3 Pull- ups Rest 15-30 sec
4 Pull- ups Rest 15-30 sec/ 5 Pull- ups Rest 15-30 sec/ 6 Pull- ups Rest 15-30 sec/
7 Pull- ups Rest 15-30 sec/ 8 Pull- ups Rest 15-30 sec/ 9 Pull- ups Rest 15-30 sec/ 10 Pull- ups Rest 15-30 sec/

On up until you can’t reach the next Number Then you start to go down in your reps like….
10 Pull- ups Rest 15-30 sec/ 9 Pull- ups Rest 15-30 sec/ 8 Pull- ups Rest 15-30 sec/
7 Pull- ups Rest 15-30 sec/ 6 Pull- ups Rest 15-30 sec/ 5 Pull- ups Rest 15-30 sec/
4 Pull- ups Rest 15-30 sec/ 3 Pull- ups Rest 15-30 sec/ 2 Pull- ups Rest 15-30 sec/
1 Pull- ups Rest 15-30 sec/ Then Stop.
Do this Routine When you want to mix things up little bit. And you can mix it up with different kinds of pull ups like wide grip, close grip, regular grip, and underhand grip, also do different variations with your legs like L bent pull ups or knee bent pull ups while doing this routine.


(NOT ABLE TO DO THIS ROUTINE YET) Extra workout to mix it up (KUKI Routine) Warm up Routine then do
1 Pull-up
1 muscle up
1 pull-up
1 muscle up
1 Pull-up
1 muscle up
5 Bar dips
6 leg lifts
15 second pull-up hold Do 4-8 sets depending on your fitness level



Cardio Routine (2-3 times a week)
All straight through unless noted
30 seconds of jumping jacks
30 seconds of high knees
30 second Mountain Climbers
30 second knee tucks
30-60 second rest
And 1, 2, or 3 depending on your skill level.
1) 30 second burpees
2) 30 second burpees w/push- ups
3) 30 second burpees w/side- to –side knee tucks with pushups
4) If you have the energy do a few suicides or stair climbs.
5) PUSH YOURSELF IF YOU WANT RESULTS


For all routines you should rest about 1-3minutes in between sets
For intermediate and beginners just lower the reps and times of
each exercise.
Train 3-5 days a week 1-2 hours per session.
You can split these routines through out the week
Either one or two routines a day whatever
Works best for you.
Do a warm up routine before each days routine/ 60 seconds of jumping jacks should do. Followed by a light stretch.
Every Two or three weeks Sub Your
(Back /Shoulder/Biceps/Triceps/Workout Routine)
For the Extra workout to mix it up (KUKI Routine)



(My Schedule)
Day 1 (Bigger Chest Workout Routine)
Day 2 (Six Pack Abs/Core Routine)
Day 3 (Cardio Routine) 1.5-3 mile run Or Rest Day
Day 4 (Full Leg Workout Routine)
Day 5 (Back /Shoulder/Biceps/Triceps/Workout
Routine)
Day 6 (Cardio Routine) 1.5-3 mile run Or rest Day
Then Repeat/ Take a rest day when needed


So what do you think is this good or do I need to be doing something else, I noticed that some of you work out the same muscle group everyday or every other day, is this too much rest in this schedule should I be focused on more full-body routines or what any advice would be great. I from Cincinnati Ohio Not to many people out here doing these bar routines I want to be the first to get it started out here. I found the perfect park and plan to put up videos once I get good. Again any advice on routines/rest days/ anything would help me thanks in advance.





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