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    Workout Routine

    Uploaded by

    Muhammad Meldi Oktariandi
    This document outlines a bodyweight training program with various push, pull, leg, and core exercises listed along with sets, reps, and other details. It includes exercises like pushups, pullups, squats, dips, and ab work. It provides warm up exercises, main exercises, supersets, high rep challenges, and burnout sections. The focus is on progressively overloading the muscles with increasing difficulty over time through techniques like adding weight, reducing rest, and increasing volume to continue challenging the body.

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd

    Workout Routine

    Uploaded by

    Muhammad Meldi Oktariandi
    272 views6 pages
    This document outlines a bodyweight training program with various push, pull, leg, and core exercises listed along with sets, reps, and other details. It includes exercises like pushups, pullups, squats, dips, and ab work. It provides warm up exercises, main exercises, supersets, high rep challenges, and burnout sections. The focus is on progressively overloading the muscles with increasing difficulty over time through techniques like adding weight, reducing rest, and increasing volume to continue challenging the body.

    Original Description:

    workout routine meldi

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    © © All Rights Reserved

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    This document outlines a bodyweight training program with various push, pull, leg, and core exercises listed along with sets, reps, and other details. It includes exercises like pushups, pullups, squats, dips, and ab work. It provides warm up exercises, main exercises, supersets, high rep challenges, and burnout sections. The focus is on progressively overloading the muscles with increasing difficulty over time through techniques like adding weight, reducing rest, and increasing volume to continue challenging the body.

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Download as doc, pdf, or txt
    272 views6 pages

    Workout Routine

    Uploaded by

    Muhammad Meldi Oktariandi
    This document outlines a bodyweight training program with various push, pull, leg, and core exercises listed along with sets, reps, and other details. It includes exercises like pushups, pullups, squats, dips, and ab work. It provides warm up exercises, main exercises, supersets, high rep challenges, and burnout sections. The focus is on progressively overloading the muscles with increasing difficulty over time through techniques like adding weight, reducing rest, and increasing volume to continue challenging the body.

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Download as doc, pdf, or txt
    of 6

    PUSH UP

    20X5
    PULL UP
    10X5

    50 REGULAR
    PUSH UPS
    50 WIDE GRIP
    PULL UPS

    SUPERSET

    WEIGHT PULL
    UPS 10KG 5-1O
    REPS X 5SET
    DIPS 15X5
    100 DIAMOND
    WEIGHT PUSH
    PUSH UPS
    UPS 15KG 20
    REPS X 5SET
    CHIN UP
    100 DIPS
    MAX PUSH UP
    5X5
    5SET SUPERSET
    SIT UP
    EASY SETS AND
    MAX PULL UPS
    20X5
    REPS
    5SET SUPERSET
    WARM UP
    WARM UP
    15 PULL - 5 MU - 20 DIPS - 1O
    PULL 10 - DIPS 20 - MOUNTAIN
    PULL
    CLIMBER 1MINUTE
    MU 5 - DIPS 10 - PULL 10
    WEIGHT DIPS 20KG 10X5
    (3SET)
    PULL UP 15X5
    WEIGHT PULL 10KG 5X5
    DIPS STRAIGHT 15X5
    LEG RAISE 8X5
    CHIN UP 15X5
    PISTOL SQUAT 5X5
    DIPS PARALEL 15X5

    PULL 5X3
    CLAP PUSH 10X3
    MOUNTAIN
    CLIMBER 15S
    SQUAT 10X3

    WEIGHT PULL
    20KG 15X3
    WEIGHT PULL
    30KG 10X2
    STRICT MU 10X1

    PULL 5X10
    WIDE PULL 5X10
    DIAMOND PUSH
    25X5
    CHIN UP 10X5
    DIPS 25X5
    ARNOLD PRESS
    3X10
    SIT UP 25X3

    5 SET
    SUPERSET

    500 REPS
    UNDER 1 HOUR

    10 PULL UP

    100 PULL UP

    MONSTER
    WEIGHT PULL
    UP DROPSET
    50KG 3-5X2

    10 SQUAT

    100 SQUAT

    40KG 7X3

    10 PUSH UP
    10
    HANGINGLEGRA
    ISE
    10 RING DIPS

    100 PUSH UP
    100 HANGING
    LEGRAISE

    30KG 10X4
    20KG 10X4

    100 DIPS

    BW PULL 10X10

    HIGH REPS
    PULL UP
    60 MIN PULL
    UPS
    INCREASE
    ENDURANCE
    AND STRENGTH
    QUALITY OVER
    QUANTITY

    PULL FAILURE UP
    MEDIUM CLASS
    5-10 REG PULL UP X
    5SET
    5-10 RANJIT PULL UP
    X5SET
    5 ISO PULL UP HOLD
    5S

    PUSH OUR LIMIT

    INTERMEDIETE CLASS
    15X10 PULL UP
    UNDER 25MINUTE
    OR
    20KG WEIGHT PULL
    UP 10X2
    15X5 BW PULL UP
    ISO PULL UP 1OX ,
    5SEC HOLD
    MONSTA SET

    PUSH UP REGULAR 300 REPS


    UNDER 20 MINUTE
    PIKE PUSH UP 20X5 UNDER
    10 MINUTE
    STRAIGHT BAR DIPS 20X5
    UNDER 15 MINUTE
    DIPS PARALEL BAR 20X5
    UNDER 20 MINUTE

    5O PUSH UP 25 PULL UP
    40 PUSH UP 20 PULL UP
    30 PUSH UP 15 PULL UP
    20 PUSH UP 10 PULL UP
    10 PUSH UP 5 PULL UP

    CHEST
    PUMP
    15 DIPS
    15 PUSH UP
    15
    DIAMOND
    PUSH UP
    (10 SET)

    WEIGHT PULL UP 30KG


    3X2
    WEIGHT PULL UP 25KG
    4X2
    WEIGHT PULL UP 20KG
    5X2
    WEIGHT DIPS 30KG 8X3
    SHOULDER PRESS 10KG
    10X3

    4 PRINSIP PENTING
    1. ATUR POLA MAKAN
    2. FOKUS TAMBAH KUAT
    3. SABAR DAN DISIPLIN
    4. ISTIRAHAT YANG CUKUP
    hey man :)
    You can't really say that a certain program is better than another.
    Our programs are designed in 2 completely different ways. In Lazar's
    program you have to workout everyday with split workouts. With my
    workout program, you workout every second day, with full body
    workouts since that's what i've always done myself.
    Also Lazar's program is based on weeks (Week 1, week 2 etc) but I

    don't personally like that, because once you reach a week that you
    fail, you will have actually failed and you will feel disappointed.
    And also its a 16 week workout program - you can't really get any
    noticeable results in only 16 weeks. Maybe a little results yea, but
    nothing big.
    My workout program is based on levels so you're kind of meant to fail
    etc. and it's designed so you can use it for years practically. But
    maybe some other who got my program can also post a comment!
    thanks for the q

    I actually have both programs. I completed The System wich is 12


    weeks long (took me 15-16 weeks). But as Chris explained, there ARE
    results of course, but not that much of a transformation. To change
    your body completely it takes a lot more than 12 weeks. Lazar's
    program is really good too. but if you want to keep going I suggest
    this program (Christian's) because of the method he uses wich is
    based on levels and not weeks. Then again, do not feel dissapointed
    if you don't see results right away. Keep pushing yourself. Stay
    positive and ALWAYS remember that diet is the most important thing.
    Once you see results you will never stop :)
    Salute

    I also have bought both programs, I always did max sets and it really
    paid off( I finished it in 12 weeks). Contrary to what some are
    saying, I did transform my body( even if it's not major changes). I
    personally recommend Chris' program because it really suits anyone in
    almost every aspect of your life. Unless you are REALLY determined,
    the System would not really work for you. Now don't get me wrong,
    this system also requires a lot of determination and will power. But
    I just think both programs are really good and cannot be compared
    since they have a lot of differences. Enough talking. Let's get to
    work!! We're all BarBrothers in the end so----------BarBrothers ALL
    DAY EVERYDAY!! Salute!!!!!

    What to do if I cant finish all the reps


    required for an exercise?
    Modified on: Tue, 15 Mar, 2016 at 12:34 PM

    You have 2 options.

    First option is to stay on that week number and keep repeating the reps and sets of
    exercises until you master it then move on to the next week.

    Or you can continue with the workouts each week, but whatever set you cant finish,
    just finish the reps with the progressions explained for that specific exercises.

    Regardless keep moving forward Bar Brothers salute!

    I didn't quite get it. When are you supposed to do the burnout workouts?

    Reply

    1 Like
    Gligor
    about 12 hours ago
    After a certain muscle group (Push, Pull, Leg or Core), and on the levels that have a
    specific burnout, even though you could do it on levels that don't have burnouts.
    Example:
    Lvl 8:
    Pull:
    You do the required (min-max) 3-5 sets, 4-8 reps of pull ups and 4-6+max sets, 6-12
    reps of APU and then you do the Pull Burnout 1 (Max APU and max pull up hold)
    Push: You do minimum/maximum sets/reps of dips, 7 second up/down push up, then
    you do Push Burnout 1 (Max push ups, wide hold, knee push ups, dip hold)
    Legs: You do the required (minimum/maximum) amount of sets/reps of jumping

    squats, squats, then you do Leg Burnout 1 (Max squats, max wall sit)
    Core: You do the required (minimum/maximum) amount of sets/reps of knee raises,
    atomic hold, then you do Core Burnout 1 (Max crunches, max plank, repeat).

    you want to do different workouts, otherwise your body will get used
    to it. With time it should also be harder and harder exercises, lower
    rest times, longer sets, more reps etc. otherwise you won't progress.

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