Transcription
MADBARZ ROUTINES PLANSTRENGTH – EXPERT
INSTRUCTIONSOne week consists of 4 training days – The remaining are restdays to relax your body and get energy for the coming week.These days are important and your body will really needthem. On which days you complete your training is up to you.Please warm up before you start to train and stretch after youhave finished. We recommend Jogging, Rope Jumps, JumpingJacks and Arm Cycles to warm up.Remember to drink enough water before, during and after theworkout. It’s very important to keep that in mind. Find the rightdose by yourself.
WEEK 1WORKOUT 1GO HARDWORKOUT 2BAR(S)KILLERWORKOUT 3FULL BODY 7RWORKOUT 4HERE AND NOWWatch outSome reps are different, compared to the default values in theapp. Do not forget to adjust these, before you start the workouts!!
WEEK 2WORKOUT 1LETS GOWORKOUT 2CAN’T WALKWORKOUT 3BACK AND BICEPS TORTUREWORKOUT 4IRON SHOULDERSWatch outSome reps are different, compared to the default values in theapp. Do not forget to adjust these, before you start the workouts!!
WEEK 3WORKOUT 1TOUGH COREWORKOUT 2TRAPEZIUS ROUTINEWORKOUT 3BAR(S)KILLERWORKOUT 4SIMPLE KILLWatch outSome reps are different, compared to the default values in theapp. Do not forget to adjust these, before you start the workouts!!
WEEK 4WORKOUT 1GO HARDWORKOUT 2QUAD BOOSTWORKOUT 3PUSH DOSEWORKOUT 4PULL IT ROUTINEWatch outSome reps are different, compared to the default values in theapp. Do not forget to adjust these, before you start the workouts!!
WEEK 5WORKOUT 1BACK AND BICEPS TORTUREWORKOUT 2IRON SHOULDERSWORKOUT 3SHARP ABSWORKOUT 4MADBARZ EXPLODEWatch outSome reps are different, compared to the default values in theapp. Do not forget to adjust these, before you start the workouts!!
WEEK 6WORKOUT 1PUSH UP ROUTINEWORKOUT 2FAMOUS SIX MIXWORKOUT 3ON THE GOWORKOUT 4BACK AND BICEPS TORTUREWatch outSome reps are different, compared to the default values in theapp. Do not forget to adjust these, before you start the workouts!!
ADDITIONAL TASKTry to keep or improve your personal best in PushUps, Pull Ups and Dips every week.
WORKOUTSGO HARDPause: 40/1204 Cycles8 Body Weight Skull Crushers5 Clapping Pull Ups6 Contralateral Limb Raises (each side)6 Korean Dips30 Sec Flutter Crunches10 Hindu Push Ups20 Sec Tucked Front Lever Hold15 Crunches7 L-Sit Chin en/madbarz-workouts/go-hard/
BAR(S)KILLERPause: 40/1204 Cycles5 Clap Push Ups7 Close Grip Pull Ups8 Diamond Push Ups10 Sec Dip Hold5 Handstand Wall Assisted8 Leg Raises15 Squats4 Muscle Ups5 Pseudo Push en/madbarz-workouts/barskiller/
CAN’T WALKPause: 40/1205 Cycles10 Lunges (each Leg)15 Squats10 Bulgarian Split Squats (each Leg)5 Pistol Squats (each Leg)12 Squat Jumps12 Box Jumps12 Calf Raises (each /en/madbarz-workouts/cant-walk/SIMPLE KILLPause: 40/1204 Cycles7 Pull Ups12 Dips10 Push Ups10 Knee Raises12 Squat m/en/madbarz-workouts/simple-kill/
HERE AND NOWPause: 40/1204 Cycles15 Push Ups15 Squats15 Dips on Chair10 Lunches (each leg)15 Diamond Push en/madbarz-workouts/here-and-now/LET’S GOPause: 40/1203 Cycles10 Push Ups40 sec Jumping Jacks8 Straight Bar Dips7 Pull Ups12 /en/madbarz-workouts/lets-go/
QUAD BOOSTPause: 40/1204 Cycles15 Squats12 Calf Raises (each leg)10 Lunges (each leg)12 squat Jumps20 sec om/en/madbarz-workouts/quad-boost/PUSH UP ROUTINEPause: 40/1203 Cycles10 Push Ups12 Pseudo Push Ups25 Sec Push Up Hold6 Clap Push Ups10 Higher Decline Push Ups12 Diamond Push Ups15 Incline Push en/madbarz-workouts/push-up-routine/
FULL BODY 7RPause: 40/1204 Cycles12 Dips10 Knee Raises7 Pull Ups15 Squats10 Push Ups8 Pikes Presses Elevated Feet12 Calf Raises (each Leg)8 Close Grip Chin en/madbarz-workouts/full-body-7r/BACK AND BICEPS TORTUREPause: 40/1204 Cycles8 Chin Ups7 Close Grip Pull Ups5 L-Sit Chin Ups12 Inclined Chin Ups6 Wide Pull Ups8 Negative Chin en/madbarz-workouts/back-and-biceps-torture/
IRON SHOULDERSPause: 40/1204 Cycles12 Dips4 Typewriter Pull Ups12 Decline Push Ups15 Inclined Pull Ups5 Korean Dips10 L-Sit on Parallel /en/madbarz-workouts/iron-shoulders/TOUGH COREPause: 40/1204 Cycles15 Half Burpees22 Sec Flutter Crunches8 Toe Touch Crunches25 Crunches5 Windshield Wipers (each Side)5 Leg Raises10 Sec om/en/madbarz-workouts/tough-core/
TRAPEZIUS ROUTINEPause: 40/1205 Cycles7 Pull Ups10 Hindu Push Ups10 Contralateral Limb Raises (each Side)10 Higher Decline Push Ups5 Handstand Wall Assisted6 Pike Push en/madbarz-workouts/trapezius-routine/PUSH DOSEPause: 40/1205 Cycles10 Push Ups6 Pike Push Ups12 Diamond Push Ups6 Clap Push Ups12 Decline Push Ups15 Incline Push en/madbarz-workouts/push-dose/
PULL IT ROUTINEPause: 40/1204 Cycles8 Chin Ups15 Inclined Pull Ups5 Explosive High Chest Pull Ups40 Sec Jumping Jacks8 Negative Chin Ups4 Typewriter Pull en/madbarz-workouts/pull-it-routine/SHARP ABSPause: 40/1204 Cycles5 Leg Raises25 Crunches8 Windshield Wipers (each Side)8 Hanging Oblique Raises (each Side)25 Crunches15 Half com/en/madbarz-workouts/sharp-abs/
MADBARZ EXPLODEPause: 40/1205 Cycles6 Explosive Dips5 Explosive High Chest Pull Ups12 Fast Incline Push Ups5 Clapping Pull Ups6 Clap Push en/madbarz-workouts/madbarz-explode/FAMOUS SIX MIXPause: 40/1206 Cycles15 Incline Push Ups25 Sec Plank40 Sec Jumping Jacks12 Dips15 Squats15 Inclined Pull Ups8 Close Grip Chin en/madbarz-workouts/famous-six-mix/
ON THE GOPause: 40/1204 Cycles12 Pseudo Push Ups12 Dips on Chair45 Sec Wall Sit15 Squats8 Wide Push Ups20 Sec Mountain Climbers12 Diamond Push en/madbarz-workouts/on-the-go/
Closing remarksKeep always in mind, that a transformation is no easy walk, it’s a big stepforward in your life. You need discipline, willpower and especially fightingspirit to succeed. Grab your chance and try hard to reach something, others willnever do! There will always be days when you have no more desire, where theweather is too bad, where you can’t see low carb or healthy food anymore.Nevertheless, you must stay tuned and keep going on. Sooner or later you willbe rewarded with success! Your body will get used to the change soon and youwill feel much better and healthy. Get inspired and find your own way to bringproper nutrition and athletic success into harmony. Do always set small goalsfor yourself to keep your motivation positive.Muhammad Ali, one of the greatest of all time sometimes said: “If my mind canconceive it, and my heart can believe it - then I can achieve it.” Surrender is nooption and should never come to your mind. On lazy days, I used training videos,football pump ups or epic music to motivate myself. After the workout, I feltgreat and I was glad to overcome myself again.“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live therest of your life as a champion.”Muhammad Ali
WORKOUT 1 GO HARD WORKOUT 2 BAR(S)KILLER WORKOUT 3 FULL BODY 7R WORKOUT 4 HERE
