Streetworkout MADBARZ bodyweight

DOWNLOADS/VIEWS: 404/19703

RATING: 80 (FROM 24 JEFIT MEMBERS)

6 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

by madbarz.com

bodYweight exercice

u want to maximise pull ups / push ups?
learn a human flag?
or a muscle up?

i try to add new Routines as much i can

dip and push 28 exercises, 1 hr 10 mins

dip on straight bar	1x10 reps	rest: 30s
Close Triceps Pushup	1x20 reps	rest: 30s
dips	1x15 reps	rest: 30s
Bench Pushups	1x15 reps	rest: 30s
korean dips	1x10 reps	rest: 30s
incline push ups	1x35 reps	rest: 30s
push up halten	1x1 reps	rest: 1s
dip on straight bar	1x10 reps	rest: 60s
Close Triceps Pushup	1x20 reps	rest: 1s
dips	1x15 reps	rest: 1s
Bench Pushups	1x15 reps	rest: 1s
korean dips	1x10 reps	rest: 1s
incline push ups	1x35 reps	rest: 1s
push up halten	1x1 reps	rest: 1s
dip on straight bar	1x10 reps	rest: 30s
Close Triceps Pushup	1x20 reps	rest: 1s
dips	1x15 reps	rest: 1s
Bench Pushups	1x15 reps	rest: 1s
korean dips	1x10 reps	rest: 1s
incline push ups	1x35 reps	rest: 1s
push up halten	1x1 reps	rest: 1s
dip on straight bar	1x10 reps	rest: 1s
Close Triceps Pushup	1x20 reps	rest: 1s
dips	1x15 reps	rest: 1s
Bench Pushups	1x15 reps	rest: 1s
korean dips	1x10 reps	rest: 1s
incline push ups	1x35 reps	rest: 1s
push up halten	1x1 reps	rest: 1s

basic beginner 28 exercises, 1 hr 10 mins

Chin Up	1x7 reps	rest: 1s
Pull Ups	1x5 reps	rest: 1s
Chest Dip	1x6 reps	rest: 1s
Push Up	1x15 reps	rest: 1s
Hanging Leg Raise	1x5 reps	rest: 1s
jump squat	1x9 reps	rest: 1s
Australien pull up	1x15 reps	rest: 180s
Chin Up	1x7 reps	rest: 1s
Pull Ups	1x5 reps	rest: 1s
Chest Dip	1x6 reps	rest: 1s
Push Up	1x15 reps	rest: 1s
Hanging Leg Raise	1x5 reps	rest: 1s
jump squat	1x9 reps	rest: 1s
Australien pull up	1x15 reps	rest: 180s
Chin Up	1x7 reps	rest: 1s
Pull Ups	1x5 reps	rest: 1s
Chest Dip	1x6 reps	rest: 1s
Push Up	1x15 reps	rest: 1s
Hanging Leg Raise	1x5 reps	rest: 1s
jump squat	1x9 reps	rest: 1s
Australien pull up	1x15 reps	rest: 180s
Chin Up	1x7 reps	rest: 1s
Pull Ups	1x5 reps	rest: 1s
Chest Dip	1x6 reps	rest: 1s
Push Up	1x15 reps	rest: 1s
Hanging Leg Raise	1x5 reps	rest: 1s
jump squat	1x9 reps	rest: 1s
Australien pull up	1x15 reps	rest: 180s

cant walk 28 exercises, 1 hr 19 mins

lunges	1x20 reps	rest: 1s
Prisoner Squat	1x30 reps	rest: 1s
One Leg Bodyweight Squat	1x20 reps	rest: 1s
pistol squats	1x15 reps	rest: 1s
jump squat	1x25 reps	rest: 1s
boxjump	1x30 reps	rest: 1s
calf raise	1x20 reps	rest: 1s
lunges	1x20 reps	rest: 1s
Prisoner Squat	1x35 reps	rest: 1s
One Leg Bodyweight Squat	1x20 reps	rest: 1s
pistol squats	1x15 reps	rest: 1s
jump squat	1x25 reps	rest: 1s
boxjump	1x30 reps	rest: 1s
calf raise	1x20 reps	rest: 1s
lunges	1x20 reps	rest: 1s
Prisoner Squat	1x35 reps	rest: 1s
One Leg Bodyweight Squat	1x20 reps	rest: 1s
pistol squats	1x15 reps	rest: 1s
jump squat	1x25 reps	rest: 1s
boxjump	1x30 reps	rest: 1s
calf raise	1x20 reps	rest: 1s
lunges	1x20 reps	rest: 1s
Prisoner Squat	1x35 reps	rest: 1s
One Leg Bodyweight Squat	1x20 reps	rest: 1s
pistol squats	1x15 reps	rest: 1s
jump squat	1x25 reps	rest: 1s
boxjump	1x30 reps	rest: 1s
calf raise	1x20 reps	rest: 1s

Cardio 3 exercises, 3 hrs 4 mins

Road Cycling	1x0 reps	rest: 60s
Step Machine	1x0 reps	rest: 60s
Running	1x0 reps	rest: 60s

human flag Hunt 24 exercises, 59 mins

Hanging Leg Raise	1x10 reps	rest: 1s
muscle up	1x5 reps	rest: 1s
Deep Push Up	1x20 reps	rest: 1s
Plank	1x1 reps	rest: 1s
Chest Dip	1x20 reps	rest: 1s
Crunches	1x50 reps	rest: 1s
Hanging Leg Raise	1x10 reps	rest: 1s
muscle up	1x5 reps	rest: 1s
Deep Push Up	1x20 reps	rest: 1s
Plank	1x1 reps	rest: 1s
Chest Dip	1x20 reps	rest: 1s
Crunches	1x50 reps	rest: 1s
Hanging Leg Raise	1x10 reps	rest: 1s
muscle up	1x5 reps	rest: 1s
Deep Push Up	1x20 reps	rest: 1s
Plank	1x1 reps	rest: 1s
Chest Dip	1x20 reps	rest: 1s
Crunches	1x50 reps	rest: 1s
chest high pull up	1x10 reps	rest: 1s
Hanging Leg Raise	1x10 reps	rest: 1s
Push Up	1x10 reps	rest: 1s
Plank	1x10 reps	rest: 1s
Chest Dip	1x10 reps	rest: 1s
Crunches	1x10 reps	rest: 1s

muscle up hunt 21 exercises, 42 mins

chest high pull up	1x10 reps	rest: 1s
dip on straight bar	1x12 reps	rest: 1s
clapping push ups	1x10 reps	rest: 1s
head banger pull ups	1x10 reps	rest: 1s
typewriter pull up	1x10 reps	rest: 1s
jump muscle up	1x12 reps	rest: 1s
clapping pull up	1x8 reps	rest: 1s
chest high pull up	1x10 reps	rest: 1s
dip on straight bar	1x12 reps	rest: 1s
clapping push ups	1x10 reps	rest: 1s
head banger pull ups	1x10 reps	rest: 1s
typewriter pull up	1x10 reps	rest: 1s
jump muscle up	1x12 reps	rest: 1s
clapping pull up	1x8 reps	rest: 1s
chest high pull up	1x10 reps	rest: 1s
dip on straight bar	1x12 reps	rest: 1s
head banger pull ups	1x10 reps	rest: 1s
clapping push ups	1x10 reps	rest: 1s
typewriter pull up	1x10 reps	rest: 1s
jump muscle up	1x12 reps	rest: 1s
clapping pull up	1x8 reps	rest: 1s

Park abs 20 exercises, 55 mins

Crunches	1x20 reps	rest: 30s
Hanging Leg Raise	1x10 reps	rest: 30s
Windshield Wipers	1x10 reps	rest: 30s
Hanging Rotated Knee Raise	1x10 reps	rest: 30s
Hanging Knee Raise	1x10 reps	rest: 30s
Crunches	1x20 reps	rest: 30s
Hanging Leg Raise	1x10 reps	rest: 30s
Windshield Wipers	1x10 reps	rest: 30s
Hanging Rotated Knee Raise	1x10 reps	rest: 30s
Hanging Knee Raise	1x10 reps	rest: 30s
Crunches	1x20 reps	rest: 30s
Hanging Leg Raise	1x10 reps	rest: 30s
Windshield Wipers	1x10 reps	rest: 30s
Hanging Rotated Knee Raise	1x10 reps	rest: 30s
Hanging Knee Raise	1x10 reps	rest: 30s
Crunches	1x20 reps	rest: 30s
Hanging Leg Raise	1x8 reps	rest: 30s
Windshield Wipers	1x10 reps	rest: 30s
Hanging Rotated Knee Raise	1x10 reps	rest: 30s
Hanging Knee Raise	1x10 reps	rest: 30s

PULL IT 28 exercises, 2 hrs 40 mins

typewriter pull up	1x10 reps	rest: 30s
chest high pull up	1x10 reps	rest: 30s
Australien pull up	1x25 reps	rest: 30s
Wide Grip Rear Pull-Up	1x10 reps	rest: 30s
Chin Up	3x8 reps	rest: 60s
Close Grip Chin Up	3x8 reps	rest: 60s
Hyperextensions - Back Extensions	3x8 reps	rest: 60s
typewriter pull up	3x8 reps	rest: 60s
chest high pull up	3x8 reps	rest: 60s
Australien pull up	3x8 reps	rest: 60s
Wide Grip Rear Pull-Up	3x8 reps	rest: 60s
Chin Up	3x8 reps	rest: 60s
Close Grip Chin Up	3x8 reps	rest: 60s
Hyperextensions - Back Extensions	3x8 reps	rest: 60s
typewriter pull up	3x8 reps	rest: 60s
chest high pull up	3x8 reps	rest: 60s
Australien pull up	3x8 reps	rest: 60s
Wide Grip Rear Pull-Up	3x8 reps	rest: 60s
Chin Up	3x8 reps	rest: 60s
Close Grip Chin Up	3x8 reps	rest: 60s
Hyperextensions - Back Extensions	3x8 reps	rest: 60s
typewriter pull up	3x8 reps	rest: 60s
chest high pull up	3x8 reps	rest: 60s
Australien pull up	3x8 reps	rest: 60s
Wide Grip Rear Pull-Up	3x8 reps	rest: 60s
Chin Up	3x8 reps	rest: 60s
Close Grip Chin Up	3x8 reps	rest: 60s
Hyperextensions - Back Extensions	3x8 reps	rest: 60s