WORKSHOP - Amazon S3 · for muscle and connective injuries. After finishing your workout routine...

WORKSHOP

LESSON #2

Workout To Build Upper Body Strength

IT’S

YOUR MIND

YOU HAVE TO

CONVINCE.

YOUR BODY CAN STAND

ALMOST EVERYTHING.

WORKSHOP

LESSON #2WORKOUT TO BUILD UPPER BODY STRENGTH

www.BARSTARZZBTX.com

WORKSHOP



THIS WORKSHOPMORE ABOUT

Welcome to the global BarStarzz BTX community!

You are now one step closer to getting in the best shape of your life - it's going to be epic! This is your unique chance to make a real change to every aspect of your life. You will open up doors that you never even knew existed.

Have you always wanted to be fit, stronger, and have a leaner body that instantly gets people's attention, admiration and respect?

Well this BarStarzz Calisthenics Workshop will show you all the things that will take you to the next level so can finally start seeing the results you deserve.

Did you watch the key techniques from lesson #1? If not, please make sure to go back to that lesson so that you make the most out of this training: http://transform.barstarzzbtx.com/move-to-transform-body-plc1/

Now I know this move is pretty tough and needs a great amount of upper body strength. Which is why this lesson is gonna give you a free workout routine to maximize your pull-up reps.

NOTE: We've created the official BTX Facebook Group to give you input and motivation whenever you need it. Here’s the link:https://www.facebook.com/groups/barstarzzbtxofficial/

http://transform.barstarzzbtx.com/move-to-transform-body-plc1/

https://www.facebook.com/groups/barstarzzbtxofficial/

WORKSHOP



STARTEDHOW BTX

This is the story of BarStarzz founder Ed Checo…

As a kid he was pretty weak and skinny. He started calisthenics and after a while it gave him this new strength and physical ability he didn’t realize was inside him. His body became more muscular and he finally had the confidence to express himself.

Since starting bodyweight training he was 100x times happier than before - which is why we created the BarStarzz movement, which by now has gathered over 2 million fans worldwide.

With everyone writing in asking how they could do the same moves like us, it has been amazing to watch BarStarzz grow. But now so many people get in touch so we can’t handle all of the requests and messages alone…

So we decided to build a program to start guiding people through their training, encouraging them to reach their full potential.

Not just through achieving awesome calisthenic moves, but also helping them build better bodies, feel more confident, open new doors in every area of their life, have happier relationships, and be part of a whole new community of inspiring people.

This is how BarStarzz BTX – Body Transformation eXtreme was born!

WORKSHOP



Before every workout you should spend 5-10 minutes warming up. This will increase your body temperature and the blood flow to the muscles you will be exercising and reduce the potential for muscle and connective injuries.

After finishing your workout routine it’s very important to spend an additional 5-10 minutes stretching. This helps to reduce muscle soreness and fatigue. Your muscles will recover faster and are primed and pumped up for the next workout.

& STRETCHESWARM-UPS

WORKSHOP



WARM-UP ROUTINE

1. Neck Turns(90 secs)

2. Chest Flys(45 secs)

3. Reach Back(45 secs)

WORKSHOP



WARM-UP ROUTINE

4. Arm Circles(60 secs)

5. Cherry Pick-ups(45 secs)

6. Jumping Jacks(45 secs)

WORKSHOP



WARM-UP ROUTINE

6. Jumping Jacks could also be substituted by:

Burpees(60 secs)

Mountain Climber Push-ups(1 Push-up & 10 Mountain Climbers – 3 sets)

OR

WORKSHOP



SKILL TRAINING:

Do as many pull-ups as you can for 100 seconds and write down how many reps you could do.

PULL-UPSIt’s time to practice your perfect pull-up technique. If you haven’t seen it, go back to the lesson video:http://transform.barstarzzbtx.com/move-to-transform-body-plc1/

Make sure to keep your torso rigid and pull yourself up with your whole body, not just your arms.

http://transform.barstarzzbtx.com/move-to-transform-body-plc1/

WORKSHOP



SKILL TRAINING:

Do as many CLEAN & SLOW negative chin-ups as you can for 100 seconds and write down how many reps you could do.

NEGATIVE CHIN-UPSIf you can’t do more than 3 clean pull-ups in a row, don’t worry. Here’s what you can practice instead.

Check out what a negative chin-up should look like. Here’s the video for the technique: https://passion.wistia.com/medias/0lenpq4vsl

This exercise will help you build the strength for clean pull-ups.

https://passion.wistia.com/medias/0lenpq4vsl

WORKSHOP



7-DAY PULL-UP

MAXIMIZER

WORKOUT

This workout routine is for everyone, complete beginner or not! Follow along and you will maximize your pull-up reps in order to do muscle-ups and other advanced moves. If you like, you can also watch the full video, which explains this workout routine: https://www.youtube.com/watch?v=XZzSWZYNcAo&t=9s

It is inspired by Charles Lewis Armstrong who developed this plan to break the world record in pull-up repetitions.

And it has been used by thousands of BarStarzz members to build incredible upper body strength in the shortest amount of time. So it definitely works!

ROUTINE

https://www.youtube.com/watch?v=XZzSWZYNcAo&t=9s

WORKSHOP



1 WEEK WORKOUT

2 DAYS OF

RESTING5 UNIQUEWORKOUTS

Min. 3 hours later

(e.g. evening)

DAY 1

5 SETS MAX

REPS PULL-UPS

90 secs rest

between each set

DAY 2

PULL-UP PYRAMID

(1 Rep, 10 secs

rest, 2 reps…)

UNTIL FAILURE

30 secs rest

+ One more set of

Pull-ups until

failure

3 SETS MAX

REPS PUSH-UPS

5-10 mins rest between

each set

EVERY DAY

DAY 3

Choose a number

of reps that you

can do in 9 sets

9 PULL-UP SETS

DIFFERENT GRIP

Sets 1-3: shoulder

width

Sets 4-6: close

chin grip

Sets 7-9: wide grip

60 secs rest

between each set

DAY 4

Use the same rep

count from day 3

60 secs rest

between each set

MAX PULL-UP SETS

DAY 5

Pick the day that

you found most

challenging (day

1-4) and do the

same workout

CHALLENGE

WORKSHOP



STRETCHING EXERCISES

1. Biceps & Triceps Stretches(80 secs)

2. Wrist Stretches(40 secs)

3. Shoulder Stretches(40 secs)

WORKSHOP




4. Feet & Floor Touches(60 secs)

5. Trunk Stretches(40 secs)

6. Quad Stretches(40 secs)

WORKSHOP




7. Lat Stretches(20 secs)

8. Lean Back(20 secs)

9. Forward Reach(60 secs)

WORKSHOP - Amazon S3 · for muscle and connective injuries. After finishing your workout routine...

Documents

Transcript of WORKSHOP - Amazon S3 · for muscle and connective injuries. After finishing your workout routine...