This is a pull up bar workout routine that can be used by persons in all fitness levels: beginner, intermediate and advanced. The good thing about this workout is it can be customized for your training level and needs by adjusting reps. This workout routine comes from Bar Brothers and below you’ll see the program and exercises in detail in both text and video.
Pull ups are fantastic exercises that will help you gain lean muscle mass, lose fat and improve your general fitness level and health conditioning. Further more, any good calisthenics training will improve your look and give you a significant boost of self-esteem and confidence.
A pull up bar is a great piece of exercise equipment that you should have access to, wheather it’s your own at home or your local park or gym. It’s easy to have your own because they are affordable and do not require a large space at home. And it’s great when you are able to workout at your own comfort any time of the day. You can buy the materials to create your own custom pull up bar or you can simply buy a ready made set in a store or online. Either way, they are not expensive.
As said earlier, this workout can be done by anyone, from beginners to advance. All you have to do is set the amount of reps to your strength or training level. Then as you get stronger increase the difficulty by raising the intensity through doing more repetitions. The exercises would hit your upper body muscle and abs, and they are also good for cardio and increasing your stamina. Do 4-8 sets of this routine. Do the routine 2-3 days per week with at least 1 rest day between workout sessions. However, you should customize this workout to fit your overall training program and personal goals. Watch video to see the exercise demonstration for each exercise.
4 Muscle Ups
To perform the muscle up you have to pull your upper body up to above the bar. Basically, the muscle up is done by performing a pull up followed by a dip. It requires good practice and building basic strength to perform the muscle up seamlessly.
4 Behind Head/Neck Pull Ups
Performed by doing a pull up for the back of your neck to touch the front of the bar. Grab the bar with a wide grip, your palms facing away from you. Lean your torso forward slightly and pull your shoulders up towards the bar until it touches the back of your neck.
4 Side To Side Pull Ups
Grab the pull up bar with your hands wider than shoulder width. Pull yourself up and bring your chin to same level with the bar. Move yourself with the goal of bringing your chin towards your left hand, and then towards your right hand.
4 Head Banger Pull Ups
Pull yourself up towards the bar so your chin and the bar is at same level, then move your head back and forth.
4 Hand Grips Changes
Pull yourself up and while up change your hand grip to the front and back of the bar alternatively with both hand.
4 Leg Lifts
Also called Hanging Leg Raises. Grab the bar and just let yourself hang. Once you are stable, slowly raise your feet up to the bar, remember to keep your legs straight. Lower your Legs and Repeat.