Intermediate B-Bars (Push/Pull Split) Archives - BASEBLOCKS DIGITAL https://baseblocks.com/category/intermediate-b-bars-push-pull-split/ Workouts with One Weight Tue, 23 Mar 2021 21:27:01 +0000 en-AU hourly 1 https://wordpress.org/?v=6.4.5 https://baseblocks.com/wp-content/uploads/2020/05/baseblocks-favicon-100x100.jpg Intermediate B-Bars (Push/Pull Split) Archives - BASEBLOCKS DIGITAL https://baseblocks.com/category/intermediate-b-bars-push-pull-split/ 32 32 Workout One – Push (60 min) https://baseblocks.com/b-bars-intermediate-4d-workout-one-push-60-min/?utm_source=rss&utm_medium=rss&utm_campaign=b-bars-intermediate-4d-workout-one-push-60-min Sun, 21 Mar 2021 03:43:05 +0000 https://baseblocks.com/?p=4799 Workout overview Sets Rest 1. Tuck planche hold 3 2 min 2. Pike push-ups 3 2 min 3. Pseudo planche push-ups 3 2 min 4. Dips 3 2 min 5. Reverse hypers 3 1 min Warm-up (5 min) 1. Wrist circles 10 each direction 2. Elbow circles 10 each direction 3. Shoulder circles 10 each […]

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]]> Workout overview
SetsRest
1. Tuck planche hold32 min
2. Pike push-ups32 min
3. Pseudo planche push-ups32 min
4. Dips32 min
5. Reverse hypers31 min

Warm-up (5 min)

1. Wrist circles10 each direction
2. Elbow circles10 each direction
3. Shoulder circles10 each direction
4. Wrist push-ups10 reps ea (palms and back of palms)
5. Scap push-ups5-10 reps
6. Push-ups5-10 reps
1. Tuck planche hold: 3 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
15 secs16 secs17 secs18 secs19 secs20 secs
2. Pike push-ups: 3 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
555666
3. Pseudo planche push-ups: 3 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
899101011
3. Dips: 3 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
101011111212
3. Reverse Hypers: 3 sets with 1 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
67891010
Week 1
Week 2
please complete the previous week first
Week 3
please complete the previous week first
Week 4
please complete the previous week first
Week 5
please complete the previous week first
Week 6
please complete the previous week first

Post-workout flexibility

Perform these stretches as an optional cool-down for two rounds to help maintain or increase mobility in areas that are important for calisthenics.

A. Shoulder extension: 30-60 secs
Target muscle groups: biceps, anterior delts
B. Straddle: 1 min
Target muscle groups: adductors, hamstrings
C. Thoracic Rotation: 1 min
Target area: thoracic spine
RETURN TO PROGRAM

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]]> Workout Two – Pull (60 min) https://baseblocks.com/b-bars-intermediate4d-workout-two-pull-60-min/?utm_source=rss&utm_medium=rss&utm_campaign=b-bars-intermediate4d-workout-two-pull-60-min Sat, 20 Mar 2021 03:57:45 +0000 https://baseblocks.com/?p=4806 Workout overview Sets Rest 1. Tuck lever hold 3 2 min 2. Lever raises 3 2 min 3. Chin-ups/pull-ups 3 2 min 4. Rows 3 2 min 5. L-sit hold 2 1 min Warm-up (5 min) 1. Wrist circles 10 each direction 2. Elbow circles 10 each direction 3. Shoulder circles 10 each direction 4. […]

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]]> Workout overview
SetsRest
1. Tuck lever hold32 min
2. Lever raises32 min
3. Chin-ups/pull-ups32 min
4. Rows32 min
5. L-sit hold21 min

Warm-up (5 min)

1. Wrist circles10 each direction
2. Elbow circles10 each direction
3. Shoulder circles10 each direction
4. Wrist push-ups10 reps ea (palms and back of palms)
5. Scap rows5-10 reps
6. Rows5-10 reps
1. Tuck lever hold: 3 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
15 secs16 secs17 secs18 secs19 secs20 secs
2. Lever raises: 3 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
445566
3. Chin-ups/pull-ups: 3 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
667788
3. Rows: 3 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
101011111212
3. L-sit hold: Max duration for 2 sets with 1 min rest
Week 1
Week 2
please complete the previous week first
Week 3
please complete the previous week first
Week 4
please complete the previous week first
Week 5
please complete the previous week first
Week 6
please complete the previous week first

Post-workout flexibility

Perform these stretches as an optional cool-down for two rounds to help maintain or increase mobility in areas that are important for calisthenics.

A. Shoulder flexion: 30-60 secs
Target muscle groups: teres major, lats, triceps
B. Forward fold: 1 min
Target muscle groups: hamstrings, calves
C. Thoracic Rotation: 1 min
Target area: thoracic spine
RETURN TO PROGRAM

The post Workout Two – Pull (60 min) appeared first on BASEBLOCKS DIGITAL.

]]> Workout Three – Push (60 min) https://baseblocks.com/b-bars-intermediate4d-workout-three-push-60-min/?utm_source=rss&utm_medium=rss&utm_campaign=b-bars-intermediate4d-workout-three-push-60-min Fri, 19 Mar 2021 03:47:38 +0000 https://baseblocks.com/?p=4802 Workout overview Sets Rest 1. Planche hold 4 2 min 2. Pseudo planche push-ups 4 2 min 3. Dips 4 2 min 4. Pseudo planche raises 4 2 min Warm-up (5 min) 1. Wrist circles 10 each direction 2. Elbow circles 10 each direction 3. Shoulder circles 10 each direction 4. Wrist push-ups 10 reps […]

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]]> Workout overview
SetsRest
1. Planche hold42 min
2. Pseudo planche push-ups42 min
3. Dips42 min
4. Pseudo planche raises42 min

Warm-up (5 min)

1. Wrist circles10 each direction
2. Elbow circles10 each direction
3. Shoulder circles10 each direction
4. Wrist push-ups10 reps ea (palms and back of palms)
5. Scap push-ups5-10 reps
6. Push-ups5-10 reps
1. Tuck planche hold: 4 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
15 secs16 secs17 secs18 secs19 secs20 secs
2. Pseudo planche push-ups: 4 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
899101011
3. Dips: 4 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
101011111212
4. Pseudo planche raises: 4 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
888999
Week 1
Week 2
please complete the previous week first
Week 3
please complete the previous week first
Week 4
please complete the previous week first
Week 5
please complete the previous week first
Week 6
please complete the previous week first

Post-workout flexibility

Perform these stretches as an optional cool-down for two rounds to help maintain or increase mobility in areas that are important for calisthenics.

A. Shoulder extension: 30-60 secs
Target muscle groups: biceps, anterior delts
B. Straddle: 1 min
Target muscle groups: adductors, hamstrings
C. Thoracic Rotation: 1 min
Target area: thoracic spine
RETURN TO PROGRAM

The post Workout Three – Push (60 min) appeared first on BASEBLOCKS DIGITAL.

]]> Workout Four – Pull (60 min) https://baseblocks.com/b-bars-intermediate4d-workout-four-pull-60-min/?utm_source=rss&utm_medium=rss&utm_campaign=b-bars-intermediate4d-workout-four-pull-60-min Thu, 18 Mar 2021 04:00:16 +0000 https://baseblocks.com/?p=4809 Workout overview Sets Rest 1. Tuck lever hold 4 2 min 2. Lever raises 3 2 min 3. Chin-ups/pull-ups 3 2 min 4. Rows 3 2 min 5. Chin-up hold 2 1 min Warm-up (5 min) 1. Wrist circles 10 each direction 2. Elbow circles 10 each direction 3. Shoulder circles 10 each direction 4. […]

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]]> Workout overview
SetsRest
1. Tuck lever hold42 min
2. Lever raises32 min
3. Chin-ups/pull-ups32 min
4. Rows32 min
5. Chin-up hold21 min

Warm-up (5 min)

1. Wrist circles10 each direction
2. Elbow circles10 each direction
3. Shoulder circles10 each direction
4. Wrist push-ups10 reps ea (palms and back of palms)
5. Scap rows5-10 reps
6. Rows5-10 reps
1. Tuck lever hold: 4 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
15 secs16 secs17 secs18 secs19 secs20 secs
2. Lever raises: 3 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
445566
3. Chin-ups/pull-ups: 3 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
667788
3. Rows: 3 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
101011111212
3. Chin-up hold: Max duration for 2 sets with 1 min rest
Week 1
Week 2
please complete the previous week first
Week 3
please complete the previous week first
Week 4
please complete the previous week first
Week 5
please complete the previous week first
Week 6
please complete the previous week first

Post-workout flexibility

Perform these stretches as an optional cool-down for two rounds to help maintain or increase mobility in areas that are important for calisthenics.

A. Shoulder flexion: 30-60 secs
Target muscle groups: teres major, lats
B. Forward fold: 1 min
Target muscle groups: hamstrings, calves
C. Thoracic Rotation: 1 min
Target area: thoracic spine
RETURN TO PROGRAM

The post Workout Four – Pull (60 min) appeared first on BASEBLOCKS DIGITAL.

]]> Testing Day https://baseblocks.com/testing-day-10/?utm_source=rss&utm_medium=rss&utm_campaign=testing-day-10 Sun, 14 Mar 2021 21:07:33 +0000 https://baseblocks.com/?p=4965 You’ve now completed the program! It’s time to repeat the same tests we performed at the start of this program. Remember to replicate the baseline testing conditions (exercise variation, rest time, testing order) as closely as possible. Upper body tests Chin-ups Female Beginner Intermediate Advanced < 1 1 – 8 9+ Male Beginner Intermediate Advanced […]

The post Testing Day appeared first on BASEBLOCKS DIGITAL.

]]> You’ve now completed the program! It’s time to repeat the same tests we performed at the start of this program. Remember to replicate the baseline testing conditions (exercise variation, rest time, testing order) as closely as possible.

Upper body tests

Chin-ups

Female
BeginnerIntermediateAdvanced
< 11 – 89+
Male
BeginnerIntermediateAdvanced
< 1011 – 2425+

Dips

Female
BeginnerIntermediateAdvanced
< 12 – 89+
Male
BeginnerIntermediateAdvanced
< 1011 – 2526 +

Tuck planche

Female
BeginnerIntermediateAdvanced
< 5 sec6 – 15 sec16+ sec
Male
BeginnerIntermediateAdvanced
< 15 sec16 – 30 sec31+ sec

Tuck lever

Female
BeginnerIntermediateAdvanced
< 5 sec6 – 15 sec16+ sec
Male
BeginnerIntermediateAdvanced
< 15 sec16 – 30 sec31+ sec
Next program recommended for you
START: ADVANCED B-BARS PROGRAM (3-DAY)

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