The B-Bars Archives - BASEBLOCKS DIGITAL

THE BEGINNER B-BARS PROGRAM I

Simon Ata — Tue, 23 Mar 2021 20:20:18 +0000

Overview

Program Goal	Basic upper body strength
Delivery Format	Written workouts
Experience Level	All levels
Program Duration	Six weeks
Training Frequency	Three per week
Equipment	B-Bars Resistance Bands

Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.

Workout overview

There are three workouts each week. You can add a lower-body session between training sessions.

Workout One (45 min)	Workout Two (45 min)	Workout Three (45 min)
1A. Band-assisted chins 1B. Band-assisted dips 2A. Rows 2B. Push-ups 3A. Scap push-ups 3B. Scap pull-ups 4A. Hollow body hold 4B. Arch hold	1A. Band-assisted dips 1B. Band-assisted chins 2A. Push-ups 2B. Rows 3A. Tuck sit lifts 3B. Pike walks	1A. Band-assisted chins 1B. Band-assisted dips 2A. Rows 2B. Push-ups 3A. Tuck sit lifts 3B. Pike walks 4. Plank

Supplementary workouts (optional)

Supp Workout One (60 min)	Supp Workout Two (60 min)
Leg Day	Leg Day

Weekly schedule

We’re trying to rest forty-eight hours between training the same muscle group/s. Below is a sample week including lower body and pulling days (optional).

Sunday	Workout One (60 min)
Monday	Supp Workout One: Leg Day
Tuesday	Workout Two (60 min)
Wednesday	Supp Workout Two: Leg Day
Thursday	Workout Three (60 min)
Friday
Saturday

Upper body tests

There are no beginner, intermediate or advanced targets for the band-assisted exercises as the intensity will vary depending on the band you select. As a general rule, select the thinnest band you can at least 5 repetitions with.

If you can already perform more than 6+ chin-ups and 10+ dips, it is recommended to start with the Intermediate B-Bars Program.

The post THE BEGINNER B-BARS PROGRAM I appeared first on BASEBLOCKS DIGITAL.

THE ADVANCED B-BARS PROGRAM (3D)

Simon Ata — Sun, 21 Mar 2021 03:11:27 +0000

Overview

Program Goal	Upper body strength
Delivery Format	Written workouts
Experience Level	Chin-ups: 15+ reps Tuck planche push-ups: 3+ reps Tuck planche: 20 secs Tuck lever: 20 secs
Program Duration	Six weeks
Training Frequency	Three per week
Equipment	B-Bars Weight Vest Resistance Bands (optional)

Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.

Workout overview

There are three workouts each week. You can add a lower-body session between training sessions.

Workout One (60 min)	W orkout Two (60 min)	Workout Three (60 min)
1A. Planche push-ups 1B. Lever negatives 2A. Wall HSPU or pike push-ups 2B. Lever holds 3A. L-sit chin-ups 3B. Floating pseudo planche push-ups	1A. Planche push-ups 1B. Lever raises 2A. Wall HSPU or pike push-ups 2B. Assisted OAC 3A. Floating pseudo planche push-ups 3B. Lever hold	1A. Planche push-ups 1B. Lever raises 2A. Planche hold 2B. Lever holds 3A. Weighted dips 3B. L-sit chin-ups

Supplementary workouts (optional)

Supp Workout One (60 min)	Supp Workout Two (60 min)
Leg Day	Leg Day

Weekly schedule

We’re trying to rest forty-eight hours between training the same muscle group/s. Below is a sample week including lower body and pulling days (optional).

Sunday	Workout One (60 min)
Monday	Supp Workout One: Leg Day
Tuesday	Workout Two (60 min)
Wednesday	Supp Workout Two: Leg Day
Thursday	Workout Three (60 min)
Friday
Saturday

Upper body tests

There are no beginner, intermediate or advanced targets for the tests of this program as the program can be performed at many intensities (e.g. tuck planche or full planche). Users starting this program are required to be at an advanced level.

The post THE ADVANCED B-BARS PROGRAM (3D) appeared first on BASEBLOCKS DIGITAL.

THE INTERMEDIATE B-BARS PROGRAM (3D)

Simon Ata — Sun, 21 Mar 2021 02:09:38 +0000

Overview

Program Goal	Upper body strength
Delivery Format	Written workouts
Experience Level	Chin-ups: 6+ reps Dips: 10+ reps
Program Duration	Six weeks
Training Frequency	Three per week
Equipment	B-Bars Resistance bands (optional) Weight vest (optional)

Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.

Workout overview

There are three workouts each week. You can add a lower-body session between training sessions.

Workout One (60 min)	Workout Two (60 min)	Workout Three (60 min)
1A. Tuck planche hold 1B. Lever raises 2A. Neutral grip chin-ups 2B. Dips 3A. Rows 3B. Pseudo planche push-ups	1A. Tuck lever 1B. Tuck planche 2A. Dips 2B. Neutral grip chin-ups 3A. Pseudo planche push-ups 3B. Rows 4. Push-ups	1A. Lever raises 1B. Tuck planche hold 2A. Rows 2B. Pseudo planche push-ups 3. L-sit hold 4A. Pseudo planche raises 4B. Chin-up holds

Supplementary workouts (optional)

Supp Workout One (60 min)	Supp Workout Two (60 min)
Leg Day	Leg Day

Weekly schedule

We’re trying to rest forty-eight hours between training the same muscle group/s. Below is a sample week including lower body and pulling days (optional).

Sunday	Workout One (60 min)
Monday	Supp Workout One: Leg Day
Tuesday	Workout Two (60 min)
Wednesday	Supp Workout Two: Leg Day
Thursday	Workout Three (60 min)
Friday
Saturday

Upper body tests

Chin-ups

Female

Beginner	Intermediate	Advanced
< 1	1 – 8	9+

Male

Beginner	Intermediate	Advanced
< 10	11 – 24	25+

Dips

Female

Beginner	Intermediate	Advanced
< 1	2 – 8	9+

Male

Beginner	Intermediate	Advanced
< 10	11 – 25	26 +

Tuck planche

Female

Beginner	Intermediate	Advanced
< 5 sec	6 – 15 sec	16+ sec

Male

Beginner	Intermediate	Advanced
< 15 sec	16 – 30 sec	31+ sec

Tuck lever

Female

Beginner	Intermediate	Advanced
< 5 sec	6 – 15 sec	16+ sec

Male

Beginner	Intermediate	Advanced
< 15 sec	16 – 30 sec	31+ sec

START PROGRAM

The post THE INTERMEDIATE B-BARS PROGRAM (3D) appeared first on BASEBLOCKS DIGITAL.

THE BEGINNERS B-BAR PROGRAM II

Simon Ata — Sat, 20 Mar 2021 22:42:21 +0000

Overview

Program Goal	Basic upper body strength
Delivery Format	Written workouts
Experience Level	All levels
Program Duration	Six weeks
Training Frequency	Three per week
Equipment	B-Bars Resistance Bands

Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.

Workout overview

There are three workouts each week. You can add a lower-body session between training sessions.

Workout One (60 min)	Workout Two (60 min)	Workout Three (60 min)
1A. Chin-up negatives 1B. Dip negatives 2A. Band-assisted chins 2B. Band-assisted dips 3A. Push-ups 3B. Rows 4A. Hollow body hold 4B. Arch hold	1A. Band-assisted dips 1B. Band-assisted pull-ups 2A. Rows 2B. Push-ups 3. Tuck sit lifts 4. Scap push-up 5. Pike walks	1A. Chin-up negatives 1B. Dip negatives 2A. Band-assisted chins 2B. Band-assisted dips 4. Tuck sit lifts 5. Pike walks

Supplementary workouts (optional)

Supp Workout One (60 min)	Supp Workout Two (60 min)
Leg Day	Leg Day

Weekly schedule

We’re trying to rest forty-eight hours between training the same muscle group/s. Below is a sample week including lower body and pulling days (optional).

Sunday	Workout One (60 min)
Monday	Supp Workout One: Leg Day
Tuesday	Workout Two (60 min)
Wednesday	Supp Workout Two: Leg Day
Thursday	Workout Three (60 min)
Friday
Saturday

Upper body tests

If you can already perform more than 6+ chin-ups and 10+ dips, it is recommended to start with the Intermediate B-Bars Program.

The post THE BEGINNERS B-BAR PROGRAM II appeared first on BASEBLOCKS DIGITAL.