Do you ever feel that all the workouts you do does not come to fruition? If you ever felt like this, or you feel that there is more to your workout than what you have achieved, you should visit the website of the Bar Brothers Groningen, a workout website that is created by Lazar Novovic and Dusan Djolevic. In this website you will be able to fin many kinds of workout systems and plans created by these two guys that can unlock the true potential of your physical and mental and get the ultimate form of your body. The Bar Brothers will give you several free training first so that you can prove whether or not their workout methods work for you and for you to decide whether to join their community and get more workout plans worth your while or not.
There is the six month calisthenics workout plans that you can try first. Before you start on this workout, we have to tell you that you will not need any kinds of equipment for this workout since you already has the ultimate workout equipment – your body. The requirements for you in order to be able to do this six month workout plans is that you are able to do five push ups, five pull ups or chin ups, five squats, and five dips. Before you are able to do this cycle, you should not move on to the six months plan since for some people it will be very taxing on the body, especially for those who cannot do the repetitions of the four workouts I mentioned before.
If you are able to do the four workouts above then we should move to the plan for the first month, the full body workout plans. The first month workout is focused on getting your body to be used to the calisthenics training of this workout plans from Bar Brothers. This workout will aim the five muscle groups, back, chest, legs, abs, and arms. The workout consists of 3 chin ups, 30 seconds wall sit, 12 chair dips, 8 squats, 8 push ups, 2 pull ups, 3 leg rises, and 7 decline push ups. This is the full cycle of the home workout for beginners and you need to do three cycles each day. The minimum days to do this cycle is three days each week. You can add one or two days of workout or legs workout. Since this is only the first month of your training, there will not be any huge results at the end of it. Since this is only the adjustment period, you will be able to find more challenging workouts in the months to come.
Now we will going to the second month of your Bar Brothers six months training. The second month Let’s Go Routine will be focused in building the upper body strength. The cycle will be started with 10 regular push ups, 6 shoulder width chin ups, 3 dips on straight bar, 6 regular pull ups, and finished by 6 dips. Do this cycle three times or more each training day and combine it with the Full Body Routine for the second month. The suggested workout schedule will be the Let’s Go Routine on Monday, Full Body Routine o Wednesday, and Let’s Go Routine o Friday.
Once you are done with the second month routines, you will move to the third month of the Bar Brothers workout routine, which is combining the first and second month workouts. The workout routine will be Full Body routine and Let’s Go routine for Monday, Wednesday, and Friday. For some people, doing this third month workout is qui
te hard and if you cannot do this month workout correctly, you should not move on to the next month since it will be more rigorous. This month workout will make your upper body a lot stronger which will be very m
uch needed in order to be able to do the workout for the months to come. Make sure you can do these workout completely and technically correct before move on to the next month.
Now we have come to the fourth month of the Bar Brothers six months workout. The workout for the fourth month is called the Muscle Up Hunt since it will move you closer to the Bar Brothers standard. The cycle will be doing 10 chest high pull ups, 12 dips on straight bar, 10 clapping push ups, 10 head bangers or pull up dips, 10 typewriter pull ups, 12 jump muscle ups, and 8 clapping pulls. Do this cycle three times on each workout days. The workout schedule will be Muscle Up Hunt and Full Body Routine on Monday, Let’s Go routine and Full Body routine on Wednesday, and Muscle Up Hunt and Full Body routine on Friday. This month will be your most difficult month so far so you need to be very determined to able to finish it.
Step by Step
Now we have come to the fifth month of the Bar Brothers six month workout, only two months less to achieve the goal of this workout schedule. This is the Muscle Up Progression phase since you will need to do some workouts that will bring you closer to the Bar Brothers beginner level. The Muscle Up Progression routine consist of 10 explosive pull ups, 5 explosive pull ups with hand rotation, and 5 jumping into the muscle up and negative pull. Do this for three sets and the add on the Muscle Up Hunt routine. The workout schedule will be Muscle Up Progression and Muscle Up Hunt for Monday, Muscle Up Progression and Full Body routine on Wednesday, and Muscle Up Progression and Muscle Up Hunt on Friday.
And now we have come to the last month of your Bar Brothers six month beginner challenge. This challenge is actually a preparation for the actual challenge that you will take once you complete this sixth month. The challenge consist of 4 muscle ups, 15 dips, 20 pushups, q0 jumping squats 10 leg raises, and 4 muscle ups with three minutes time limit. When you have done all of these in the time limit, you can progress to the next challenge that you can find in the Bar Brother’s website. There, you will be able to sign up to the site and find all the challenges from Bar Brothers that are very detailed as well as the diet accompaniment you should get when doing this challenge.