Scribd Logo
Upload

Welcome to Scribd!

  • 584 views

    Madbarz Routines Plan Expert-Strength PDF

    Uploaded by

    bluejasmine
    The document outlines a 6-week strength training plan consisting of 4 workout days per week. Each week includes 4 different workouts targeting different muscle groups (e.g. back and biceps, shoulders). The workouts provide exercise instructions and specify the number of reps and sets. Rest days are recommended between workout days to recover. Proper warmups, hydration, and form adjustments are emphasized to perform the workouts safely and effectively. Overall goals are to improve strength and maintain discipline through challenging full-body routines.

    Copyright:

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

    Madbarz Routines Plan Expert-Strength PDF

    Uploaded by

    bluejasmine
    584 views21 pages
    The document outlines a 6-week strength training plan consisting of 4 workout days per week. Each week includes 4 different workouts targeting different muscle groups (e.g. back and biceps, shoulders). The workouts provide exercise instructions and specify the number of reps and sets. Rest days are recommended between workout days to recover. Proper warmups, hydration, and form adjustments are emphasized to perform the workouts safely and effectively. Overall goals are to improve strength and maintain discipline through challenging full-body routines.

    Original Title

    Madbarz_routines_plan_Expert-Strength.pdf

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    The document outlines a 6-week strength training plan consisting of 4 workout days per week. Each week includes 4 different workouts targeting different muscle groups (e.g. back and biceps, shoulders). The workouts provide exercise instructions and specify the number of reps and sets. Rest days are recommended between workout days to recover. Proper warmups, hydration, and form adjustments are emphasized to perform the workouts safely and effectively. Overall goals are to improve strength and maintain discipline through challenging full-body routines.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    584 views21 pages

    Madbarz Routines Plan Expert-Strength PDF

    Uploaded by

    bluejasmine
    The document outlines a 6-week strength training plan consisting of 4 workout days per week. Each week includes 4 different workouts targeting different muscle groups (e.g. back and biceps, shoulders). The workouts provide exercise instructions and specify the number of reps and sets. Rest days are recommended between workout days to recover. Proper warmups, hydration, and form adjustments are emphasized to perform the workouts safely and effectively. Overall goals are to improve strength and maintain discipline through challenging full-body routines.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    You are on page 1of 21

    MADBARZ ROUTINES PLAN

    STRENGTH – EXPERT
    INSTRUCTIONS
    One week consists of 4 training days – The remaining are rest
    days to relax your body and get energy for the coming week.
    These days are important and your body will really need
    them. On which days you complete your training is up to you.
    Please warm up before you start to train and stretch after you
    have finished. We recommend Jogging, Rope Jumps, Jumping
    Jacks and Arm Cycles to warm up.
    Remember to drink enough water before, during and after the
    workout. It’s very important to keep that in mind. Find the right
    dose by yourself.
    WEEK 1

    WORKOUT 1
    GO HARD

    WORKOUT 2
    BAR(S)KILLER

    WORKOUT 3
    FULL BODY 7R

    WORKOUT 4
    HERE AND NOW

    Watch out
    Some reps are different, compared to the default values in the
    app. Do not forget to adjust these, before you start the workouts!!
    WEEK 2

    WORKOUT 1
    LETS GO

    WORKOUT 2
    CAN’T WALK

    WORKOUT 3
    BACK AND BICEPS TORTURE

    WORKOUT 4
    IRON SHOULDERS

    Watch out
    Some reps are different, compared to the default values in the
    app. Do not forget to adjust these, before you start the workouts!!
    WEEK 3

    WORKOUT 1
    TOUGH CORE

    WORKOUT 2
    TRAPEZIUS ROUTINE

    WORKOUT 3
    BAR(S)KILLER

    WORKOUT 4
    SIMPLE KILL

    Watch out
    Some reps are different, compared to the default values in the
    app. Do not forget to adjust these, before you start the workouts!!
    WEEK 4

    WORKOUT 1
    GO HARD

    WORKOUT 2
    QUAD BOOST

    WORKOUT 3
    PUSH DOSE

    WORKOUT 4
    PULL IT ROUTINE

    Watch out
    Some reps are different, compared to the default values in the
    app. Do not forget to adjust these, before you start the workouts!!
    WEEK 5

    WORKOUT 1
    BACK AND BICEPS TORTURE

    WORKOUT 2
    IRON SHOULDERS

    WORKOUT 3
    SHARP ABS

    WORKOUT 4
    MADBARZ EXPLODE

    Watch out
    Some reps are different, compared to the default values in the
    app. Do not forget to adjust these, before you start the workouts!!
    WEEK 6

    WORKOUT 1
    PUSH UP ROUTINE

    WORKOUT 2
    FAMOUS SIX MIX

    WORKOUT 3
    ON THE GO

    WORKOUT 4
    BACK AND BICEPS TORTURE

    Watch out
    Some reps are different, compared to the default values in the
    app. Do not forget to adjust these, before you start the workouts!!
    ADDITIONAL TASK
    Try to keep or improve your personal best in Push
    Ups, Pull Ups and Dips every week.
    WORKOUTS
    GO HARD
    Pause: 40/120

    4 Cycles

    8 Body Weight Skull Crushers

    5 Clapping Pull Ups

    6 Contralateral Limb Raises (each side)

    6 Korean Dips

    30 Sec Flutter Crunches

    10 Hindu Push Ups

    20 Sec Tucked Front Lever Hold

    15 Crunches

    7 L-Sit Chin Ups

    Video-explanation
    http://bodyweight-workout.com/en/madbarz-workouts/go-hard/
    BAR(S)KILLER
    Pause: 40/120

    4 Cycles

    5 Clap Push Ups

    7 Close Grip Pull Ups

    8 Diamond Push Ups

    10 Sec Dip Hold

    5 Handstand Wall Assisted

    8 Leg Raises

    15 Squats

    4 Muscle Ups

    5 Pseudo Push Ups

    Video-explanation
    http://bodyweight-workout.com/en/madbarz-workouts/barskiller/
    CAN’T WALK
    Pause: 40/120

    5 Cycles

    10 Lunges (each Leg)

    15 Squats

    10 Bulgarian Split Squats (each Leg)

    5 Pistol Squats (each Leg)

    12 Squat Jumps

    12 Box Jumps

    12 Calf Raises (each Leg)

    Video-explanation
    http://bodyweight-workout.com/en/madbarz-workouts/cant-walk/

    SIMPLE KILL
    Pause: 40/120

    4 Cycles

    7 Pull Ups

    12 Dips

    10 Push Ups

    10 Knee Raises

    12 Squat Jumps

    Video-explanation
    http://bodyweight-workout.com/en/madbarz-workouts/simple-kill/
    HERE AND NOW
    Pause: 40/120

    4 Cycles

    15 Push Ups

    15 Squats

    15 Dips on Chair

    10 Lunches (each leg)

    15 Diamond Push Ups

    Video-explanation
    http://bodyweight-workout.com/en/madbarz-workouts/here-and-now/

    LET’S GO
    Pause: 40/120

    3 Cycles

    10 Push Ups

    40 sec Jumping Jacks

    8 Straight Bar Dips

    7 Pull Ups

    12 Dips

    Video-explanation
    http://bodyweight-workout.com/en/madbarz-workouts/lets-go/
    QUAD BOOST
    Pause: 40/120
    4 Cycles
    15 Squats
    12 Calf Raises (each leg)
    10 Lunges (each leg)
    12 squat Jumps
    20 sec Sprint

    Video-explanation
    http://bodyweight-workout.com/en/madbarz-workouts/quad-boost/

    PUSH UP ROUTINE
    Pause: 40/120
    3 Cycles
    10 Push Ups
    12 Pseudo Push Ups
    25 Sec Push Up Hold
    6 Clap Push Ups
    10 Higher Decline Push Ups
    12 Diamond Push Ups
    15 Incline Push Ups

    Video-explanation
    http://bodyweight-workout.com/en/madbarz-workouts/push-up-routine/
    FULL BODY 7R
    Pause: 40/120
    4 Cycles
    12 Dips
    10 Knee Raises
    7 Pull Ups
    15 Squats
    10 Push Ups
    8 Pikes Presses Elevated Feet
    12 Calf Raises (each Leg)
    8 Close Grip Chin Ups

    Video-explanation
    http://bodyweight-workout.com/en/madbarz-workouts/full-body-7r/

    BACK AND BICEPS TORTURE


    Pause: 40/120
    4 Cycles
    8 Chin Ups
    7 Close Grip Pull Ups
    5 L-Sit Chin Ups
    12 Inclined Chin Ups
    6 Wide Pull Ups
    8 Negative Chin Ups

    Video-explanation
    http://bodyweight-workout.com/en/madbarz-workouts/back-and-biceps-torture/
    IRON SHOULDERS
    Pause: 40/120
    4 Cycles
    12 Dips
    4 Typewriter Pull Ups
    12 Decline Push Ups
    15 Inclined Pull Ups
    5 Korean Dips
    10 L-Sit on Parallel Bars

    Video-explanation
    http://bodyweight-workout.com/en/madbarz-workouts/iron-shoulders/

    TOUGH CORE
    Pause: 40/120

    4 Cycles

    15 Half Burpees

    22 Sec Flutter Crunches

    8 Toe Touch Crunches

    25 Crunches

    5 Windshield Wipers (each Side)

    5 Leg Raises

    10 Sec V-Hold

    Video-explanation
    http://bodyweight-workout.com/en/madbarz-workouts/tough-core/
    TRAPEZIUS ROUTINE
    Pause: 40/120
    5 Cycles
    7 Pull Ups
    10 Hindu Push Ups
    10 Contralateral Limb Raises (each Side)
    10 Higher Decline Push Ups
    5 Handstand Wall Assisted
    6 Pike Push Ups

    Video-explanation
    http://bodyweight-workout.com/en/madbarz-workouts/trapezius-routine/

    PUSH DOSE
    Pause: 40/120

    5 Cycles

    10 Push Ups

    6 Pike Push Ups

    12 Diamond Push Ups

    6 Clap Push Ups

    12 Decline Push Ups

    15 Incline Push Ups

    Video-explanation
    http://bodyweight-workout.com/en/madbarz-workouts/push-dose/
    PULL IT ROUTINE
    Pause: 40/120
    4 Cycles
    8 Chin Ups
    15 Inclined Pull Ups
    5 Explosive High Chest Pull Ups
    40 Sec Jumping Jacks
    8 Negative Chin Ups
    4 Typewriter Pull Ups

    Video-explanation
    http://bodyweight-workout.com/en/madbarz-workouts/pull-it-routine/

    SHARP ABS
    Pause: 40/120

    4 Cycles

    5 Leg Raises

    25 Crunches

    8 Windshield Wipers (each Side)

    8 Hanging Oblique Raises (each Side)

    25 Crunches

    15 Half Burpees

    Video-explanation
    http://bodyweight-workout.com/en/madbarz-workouts/sharp-abs/
    MADBARZ EXPLODE
    Pause: 40/120
    5 Cycles
    6 Explosive Dips
    5 Explosive High Chest Pull Ups
    12 Fast Incline Push Ups
    5 Clapping Pull Ups
    6 Clap Push Ups

    Video-explanation
    http://bodyweight-workout.com/en/madbarz-workouts/madbarz-explode/

    FAMOUS SIX MIX


    Pause: 40/120

    6 Cycles

    15 Incline Push Ups

    25 Sec Plank

    40 Sec Jumping Jacks

    12 Dips

    15 Squats

    15 Inclined Pull Ups

    8 Close Grip Chin Ups

    Video-explanation
    http://bodyweight-workout.com/en/madbarz-workouts/famous-six-mix/
    ON THE GO
    Pause: 40/120

    4 Cycles

    12 Pseudo Push Ups

    12 Dips on Chair

    45 Sec Wall Sit

    15 Squats

    8 Wide Push Ups

    20 Sec Mountain Climbers

    12 Diamond Push Ups

    Video-explanation
    http://bodyweight-workout.com/en/madbarz-workouts/on-the-go/
    Closing remarks
    Keep always in mind, that a transformation is no easy walk, it’s a big step
    forward in your life. You need discipline, willpower and especially fighting
    spirit to succeed. Grab your chance and try hard to reach something, others will
    never do! There will always be days when you have no more desire, where the
    weather 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 will
    be rewarded with success! Your body will get used to the change soon and you
    will feel much better and healthy. Get inspired and find your own way to bring
    proper nutrition and athletic success into harmony. Do always set small goals
    for yourself to keep your motivation positive.

    Muhammad Ali, one of the greatest of all time sometimes said: “If my mind can
    conceive it, and my heart can believe it - then I can achieve it.” Surrender is no
    option 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 felt
    great and I was glad to overcome myself again.

    “I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the
    rest of your life as a champion.”

    Muhammad Ali

    You might also like