Bar Brothers Starter Guide eBook Rich Andoh

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Author: Rich Andoh | BarBrothersGroningen.com

DISCLAIMER The information presented herein is in no way

COPYRIGHT © 2014 BarBrothersGroningen.com

intended as medical advice or to serve as a substitute

All rights reserved. No part of this document may be

for medical counselling. The information should be

reproduced or transmitted in any form or by any

used in conjunction with the guidance and care of

means electronic, mechanical, or other without prior

your physician. Consult your physician before

written permission of Rich Andoh.

beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician while following the forthcoming advice in this ebook, you are agreeing to accept full responsibility for your actions.

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Contents The Body Weight Workout Starter Guide: Become A Bar Brother Beast ............................................ 4 Chapter 1: Let’s Meet The 3 Biggest Mistakes .................................................................................. 10 Chapter 2: The Minimalist 15 Minute Full Body Beginner Routine ................................................... 20 Chapter 3: The Power Of Mentors And My Top 5 ............................................................................. 31 Final Word: Full Beast Mode ............................................................................................................. 36 Bar Brother Resources ...................................................................................................................... 38 Appendix 1: Training Table ............................................................................................................... 39

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The Body Weight Workout Starter Guide: Become A Bar Brother Beast

getting the results you want, even though you are

"If you are reading this, you are on your way to joining a really, really, really small group of people."

you are right now.

really willing to work for it. You try to push yourself more than others do. You are the kind of person that wants to be more than You train and train, waiting for results, and… NOTHING HAPPENS. NO weight loss, NO muscle gains. NO friends to train

Let me guess, you have seen some videos on Youtube

with, helping you that extra mile…

and thought: “Holy S!#$!, I want to do that too!”. Tried some moves and discovered that you still have a

This is called the ‘someday-I-will’ training zone

long way to go, right?

(Statistics show that more than 97% of people will never pass through this zone), you go through the

You have tried different types of workouts and

motion, not fulfilling your true potential (Like most

probably used to have or still have a gym

people do).

membership… still, you feel like you are not really

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Not because you can’t, but because you don’t know

be that person who can inspire others but nobody

how.

sees it in you, you don’t even see it in yourself. It’s wrong.

Until you give up and finally become the I-will-starttomorrow-guy who never starts, you just keep

After years of training in the gym, eating ‘healthy’

procrastinating until you find yourself looking at a

and finding myself in an unbalanced condition (Even

mirror one day…wondering what happened.

though I thought I was doing the right things) and finding how to turn things around, I’ve finally decided

AND IT PISSES ME OFF… The internet is overflowing with all types of fitness shortcuts, power boosting supplements, 5-minutelose-30-pound-in-one-week-exercises, getting you nowhere and leaving you with an empty wallet, looking for more quick fixes that never work. While there you are, motivated, willing to push through, deep within you there is the desire to www.BarBrothersGroningen.com

to do something about it: ‘I want to teach you everything I know about having a healthy mind and body.’ Yep. EVERYTHING! I build www.BarBrothersGroningen.com (Inspired by Dusan and Lazar) to help you to get more out of your body, lose your excess weight and become a source

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of inspiration for others and give you everything you need to become the person you are supposed to be. FULL BEAST MODE… By the time we’re done, you will not be that guy downloading tons of diets and ebooks, buying Tell Sell like products, squeaking and praying for one of them to finally work. You’ll be a true BEAST, armored with body weight routines and motivated to the teeth, chinsled and roaring from your core, showing everyone who ever doubted you what’s possible. From this point on, you will no longer be a sheep. You will be a…WOLF.

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Bar Brothers Groningen Well, not completely blue, but I did have huge bruises… You see, I am someone who is does not like losing, quitting or not being able to do things other people can. That’s why I am reaching out to you, because that’s Hello I’m Rich, the one on the left (In the white

what you are somewhere too.

shirt). You know, I think we don’t really differ a lot. The first thing you should know about me is that I had no patience in learning the muscle up, so I decided to swing myself up - almost falling down -

Me and you. Actually I think we are kind of the same. That’s why you found Bar Brothers just like me.

climbed up the bar with no technique or strength (Looking like a drunken monkey) to discover that my arms were as blue as the smurfs the next day. www.BarBrothersGroningen.com

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But the real Beast Mode part?

muscular and believing that being big equals being strong.

I have seen people completely change. Turn around their lives.

Instead, I have realized that body weight exercise is

Making no excuses.

all about becoming stronger, leaner and more athletic; I have met really great guys and will always

That’s the most beautiful and inspiring thing about

be grateful for this.

Bar Brothers. Speaking over Bar Brothers, I have met some great

But I’m wandering off, let’s talk about you…

guys over the years who have joined Bar Brothers

You came here because you want better results,

Groningen and eventually became the people who

right?

trained others. And I, I am just glad to be a part of it. Well, I want to help you, and here’s why: Without Bar Brothers, I would probably still be going to the gym, thinking that lifting weights is the best

I know what it’s like to feel like you have more to

way to train, becoming completely imbalanced

offer than you are doing right now and are not able to do so because you don’t have the know-how, not

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because you lack smarts or experience or passion,

probably haven’t experienced true beast mode body

but because you just haven’t found that thing that

weight training yet.

makes it click for you. You haven’t tapped into that BEAST MODE that is The truth though?

hiding deep inside that powerful heart of yours!

You are powerful.

But that stops right now. Not tomorrow, not next

You are passionate.

week or next month or even next year, but RIGHT NOW!

You matter. The only thing holding you back is a lack of people

Bro, I want you read through this ebook carefully,

supporting you and understanding what you really

because you and me, we are going to change things.

need to activate you inner BEAST to become that

Together with all the Bar Brothers around the world.

WOLF, WARRIOR or LION.

We will persist until we succeed.

There are people who push through and people who

Beast Mode On,

don’t, and quite frankly if you are reading this you Rich Andoh www.BarBrothersGroningen.com

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Chapter 1: Let’s Meet The 3 Biggest Mistakes “Show me your friends and I'll tell you who you are.”

And I am happy to find you here on this page, because I have the feeling that we are going to get along pretty good. First let me share some of my personal experiences with you. I want to show you why some people want to be Bar

So you made it past the introduction. By doing so you actually passed the first mistake. Want to know which one? It is the mistake you will make when you stop reading this ebook from this point on (I love cliffhangers, btw). And it is the mistake you will make when you don’t follow up. But enough about mistakes, you got this far.

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Brothers, but never succeed at it, while others go straight to Beast Mode territory. There are three guys I want to introduce you to. Don’t spend too much time with them, because they will not get you far. Still, it’s good to know their names and their behaviors. First we have the powerbar drainer, this guy wants results waaaaaaayyy too quickly.

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The person who tries to run a marathon, but can’t walk. Secondly we have the bar hangers, he always seem to be busy with the wrong things. Prioritizing everything except the one thing he needs. Lastly, we have the one armer, stubborn as hell. Trying to cross the Atlantic Ocean by swimming without legs and arms, while people with boats are

1.1 The Powerbar Drainers The Powerbar Drainer starts training, expecting that

offering a ride.

results will be obtained easily and without any long term effort.

All of us spend time with these three friends every now and then. And it’s not a problem as long as it is every now and then. So let’s take a closer look and find out more about your three worst best friends. So we can finally…

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The problem: They want to see quick results and expect to be rewarded for their effort with much more than ever will be the case in reality.

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Essentially they want to go from 0 to 100 in under

Saying things such as:

one second. • “I will never achieve this at this speed” If you recognize yourself in this type of Bar Brother you should ask yourself: “If I cannot run for 100 meters without being exhausted, should I just go run

• “I just don't have the discipline to get where I want to be” • “I am different and I am genetically less suitable for

a marathon without any more training?”

this kind of training”

Their major pitfall is that they try to change too

They simply blow up their will power bar.

much and want to do everything at once. They look at people who have been training for years and expect to achieve the same level of skill within weeks. Once the Powerbar Drainer realizes things are not as easy as they seem, they slowly start rationalizing and give up.

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Think of your will power as a power up bar in a

The solution: If you dose you moves, choose the right

fighting game such as street fighter. Every time you

moves at the right time, give yourself time and think

try a new move/habit, you lose a little bit of your

in terms of long term goals, you can celebrate you

power.

small victories and give yourself a moral boost in the process towards more difficult moves.

The more difficult the move, the more you use up your will power. If you keep doing really difficult

For example: If you can’t do a muscle up, start

moves or in other words, try to change huge will

training your pull ups until you mastered those. Focus

power requiring habits, you will simply end up

on what you can do, not on what you can’t do. You

exhausted and will find ways to stop doing what you

can find a six step muscle up guide here!

are doing. What should you do? For example: If you can’t do a normal pull up, but see

• Think in small goals

other guys doing muscle ups and decide that you are

• Focus on a maximum of 5 goals at once

going to give it a try. Once you realize you can’t do it

• Focus on the things you can do and not on the things

yet after trying 10 times, you blow up your will power

you can’t

simply because you are not ready for such difficult moves. www.BarBrothersGroningen.com

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‘Do not expect to get the results you want, because you will only get the results you deserve.’

loving cookie monster than a Hulk. Guess who wins the fight…

Use your will power wisely and focus on the small goals first, because if you keep doing your routines, you will be able to do a muscle up or a front lever/back lever before you know. 1.2 The Bar Hangers The bar hanger is always busy with hanging at the wrong bars: The beer bar, the snack bar or the candy bar. He likes to blame his unhealthy lifestyle on a busy life The problem: He spends time on everything except

and activities which are too time consuming. No time

training, not because he does not want to, but

to work out, no time for healthy food, but enough

because he says he does not have the time to hang

time to party, watch tv or play online games.

at the right bar. He’d rather become a candy bar

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You often hear him say:

to your life, wouldn't you simply find a way to make time?

• "I really want to start training somewhere next month, when I am done with this" • "I really want to eat healthy, I just don't have the time to do so" • "Today is not a good day, I just went out last night

In reality this actually is the case. People that work out and eat healthy live longer than people who don't. It just takes a few hours a week to add years to your life.

with my friends" ‘Working out will add both years to your life and life ‘A Bar Hanger makes excuses not adjustments’

to your years.’

Quite honestly it is not about not having any time, it

The solution: This person really needs to determine

is just about not setting a priority to work out and not

what's really important to him.

being disciplined enough to push through. What is important to you right now? If your life depended on training 3 days a week for an hour and by doing so you would at least add 10 years

Don't tell yourself that you don't have any time for it, tell yourself that you haven't made it a priority. This

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does one important thing; it puts the responsibility

‘It is not about having time or not, it is about setting

for your choices in your hands. It will take your Bar

priorities’

Brother training to the next level. If becoming healthy and fit is not a priority, you have When you are hanging at the bar having a drink and

to realize that you won’t get there so easily. You

partying or sitting on the couch watching tv while

really need to take that leap of faith.

eating a candy bar and skip training the same or next day, look at yourself in the mirror and ask yourself:

If you are serious about becoming a Bar Brother, this is what you should do:

"Is this going to improve my body and strengthen my mind?"

• Start putting training dates in your agenda • Set clear goals, which focus on the process and not

Perhaps you will come to realize that those three

on the results. For example: write down: 'I am going

hours of hanging at the bar are not going to get you

to train 3 times a week'.

where you truly want to be or that the extra candy

• And reward yourself afterwards. Having a drink and

bar is not going to aid you in your Bar Brother

partying every now and then is not a sin at all, just

journey.

make sure the reward comes after and not before the work is done.

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"Never beat yourself up over the results, they will

The problem however is that not having any arms to

come. Just beat yourself up about not showing up

support you makes pulling up yourself quite difficult

for training when you are supposed to."

after a while, especially when you are doing repetition after repetition.

1.3 The No Armers The No Armer is a no-brainer, he is really motivated and passionate, but tries to do it all by himself. The problem: The No Armer is usually surrounded by people who pull him down instead of push him up. They tempt him continuously with bad habits such as eating fast food and not training. Contrary to the Bar Hanger and the Powerbar Drainer, the No Armer does not make any excuses, especially when they love to prove everybody wrong. They feed on the challenge to become their best self.

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They make it extremely difficult on themselves

What should a No Armer do?

unnecessarily. The No Armer should realize: • Share your Bar Brother experience with the people in ‘The people you hang around with are the people you end up being like. More specifically, you are the average of the five people you spend the most time with’.

your environment and invite them to join, lead by example. • Make your top five of people you want to hang around with more, provide them with value and be positive and motivated around them.

If you only spend your time with slackers and people

• Remember that you are responsible for your own

who don't make training a priority and you will set

results, even if people don’t support you, don’t give

yourself up for disaster. Of course there should be a

up, don’t give in and find a way to spend more time

balance between relaxation and training. But choose

with people who pull you up.

your friends wisely. ‘Find arms that pull you towards the bar and give The solution: Spend more of your time with

you that extra rush of motivation.’

motivated don't-take-no-for-an-answer people, who push you beyond your limits and you will set yourself up for success. www.BarBrothersGroningen.com

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1.4 Summarized Now you have a clear picture of the behaviors and mistakes your worst best friends will make and how to avoid them. There is nothing special or difficult about these solutions. But despite this, people still keep making the same mistakes. With this knowledge you can make sure you are not one of those people. Choose your friends wisely and be someone who other Bar Brothers want to have in their top 5 of people to hang around with.

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Chapter 2: The Minimalist 15 Minute Full Body Beginner Routine

Would you like to have a simple routine you could do: • Everywhere? • Short and simple? • Within 15 minutes?

‘All you need to start your body weight workout

training

right

now.

Six

compound moves that you can use to train

your

entire

body,

including

different levels + a routine to start with.’

Well, that’s possible. The problem however is that you need to discover where your limits are right now. So first of all you have to set a maximum to focus on, it might be 3 repetitions or 10 repetitions.

This is actually my favourite part.

The number does not matter.

The training part. So I was thinking about a good beginner routine to start off with.

‘Bar Brother training is about pushing your comfort zone and finding your limits.’ Make sure you reach the break down point.

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Bar Brother training is all about familiarizing yourself

The human body has 5 major muscle groups: Chest,

with this point and knowing when to push through.

arms, legs, abs and back.

But to give you something to hold on to I will add a number of repetitions or time.

So if you want to train your entire body, make sure you workout all these muscle groups.

There are seven fundamental moves which you need to know when you start body weight workout.

Chest Push Ups

Back Pull up

Full Body routine

Superman

Abs Sit ups Plank

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Arms Dips

Legs Squats

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2.1 Bodyweight Squat

6. Return to the start position by pushing down through

Main muscle groups: Glutes, hip flexors and

your heels and extending your hips forward until you

quadriceps

are standing straight. Repeat.

Additional: Abs, calves and hamstrings Number of sets: 1. Stand with your feet hip width apart. Your toes

3-4 sets

should be pointing straight ahead or only slightly

Number of repetitions:

outward.

Beginners: -30

2. Cross your arms in front of your body, place your hands behind your head (prisoner squat) or at the

Intermediate: 30-60 Advanced: +60

sides of your head. 3. Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair. 4. Keep your back straight at all times. 5. Continue until you feel a slight stretch in your quadriceps. Pause for a count of one. Do not let your knees extend out beyond the level of your toes. www.BarBrothersGroningen.com

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2.2 Push-up

7. Repeat.

Main muscle group: Chest Additional: Abs, Shoulders, Triceps 1. Get into position by placing your hands flat on the floor, directly below your shoulders. 2. Extend your legs out behind you, with only your toes and balls of your feet touching the floor. 3. Hold your body up and keep your back straight by

Number of sets: 3-4 sets Number of repetitions: Beginners: -50 Intermediate: 50-100 Advanced: +100

tightening your abdominal muscles. 4. Your neck and head should be bent slightly back. 5. Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one. 6. Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one. www.BarBrothersGroningen.com

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2.3 Pull-up

5. Once your lats have completely contracted at the

Main muscle group: Middle & Lower Back, Upper

top of the movement, slowly lower your body to the

Back & Lower Traps

starting position. 6. Repeat.

Additional: Biceps, Forearms, Shoulders 1. Standing under a pull up bar, reach up and hold onto

Number of sets:

the bar with an overhand grip. Make sure your hands

3-4 sets

are about twice your shoulder width apart.

Number of repetitions:

2. Keep your arms straight and hang from the bar so that your arms are taking all of your weight. 3. Keeping your body straight and not swinging your

Beginners: -15 Intermediate: 15-25 Advanced: +25

weight, pull your body up towards the bar by pulling your elbows down towards your torso at an angle. 4. Continue lifting until your chest is nearly touching the bar. You should feel a “squeeze” at the base of your lats (about midway down your back and to the side) as they contract.

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2.4 Tricep Chair Dips

Number of sets:

Main muscle groups: Triceps

3-4 sets

Additional: Shoulders

Number of repetitions: Beginners: - 50

1. Sit on a chair with your hands either next to your hips or slightly under the hips.

Intermediate: 50-100 Advanced: +100

2. Lift up onto your hands and bring your hips forward. 3. Bend your elbows and lower your hips down, keeping shoulders down and hips close to the chair. 4. Push back up but don’t lock your elbows and repeat.

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2.5 Sit-ups Primary muscle group: Abs

Number of sets: 3-4 sets Number of repetitions:

1. Lie with knees bent and feet flat on the floor. You can

Beginners: -50

have someone hold your feet or place them under

Intermediate: 50-100

something to keep them steady.

Advanced: +100

2. Place your hands behind your head, elbows pointing out. 3. Engage your abs and lift your head, neck and shoulders up. Pretend you are holding a small ball under your chin. 4. Hold and then return to starting position.

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2.6 Plank

Number of sets:

Primary muscle group: Abs & Back

3-4 sets

Additional: Triceps

Number of seconds: Beginners: -60

1. Get into a face down position on the floor supporting your upper body on your forearms. Your elbows

Intermediate: 60-180 Advanced: +180

should be bent at 90 degrees. 2. Extend your legs straight out behind you, supporting them on your toes and balls of your feet. 3. Keep your body in a straight line by tightening your abdominal and oblique muscles. 4. Hold for as long as possible.

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2.7 Superman / Extended Arms & Legs Lift

Number of sets:

Primary muscle group: Middle & Lower Back

3-4 sets

Additional: Abs

Number of seconds: Beginners: -50

1. Lie face down on a mat, with your arms fully extended above your head and your legs fully

Intermediate: 50-100 Advanced: +100

extended behind you. 2. Lift your chest, arms and legs off the floor by arching your back. Only the tops of your quads and your lower abdomen should be in contact with the floor. 3. Hold for a count of 2 while squeezing your abdominals and obliques. 4. Return to the starting position for a count of one, then repeat.

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2.8 Compose your own fully body routine

5 pull ups

Regardless of which level you start at, make sure you

10 squats

start with a good warming up. Based upon these six compound movements you can set up your own routine. Depending on your goals you can emphasize certain exercises (e.g. dips for arms, or squats for

30 second plank

10 push ups

legs) So here is a full body routine to start with:

20 sit ups

5 dips

• 5-15 minutes warm up (Check blog) • 10 squats

Every round will take you about 5 minutes max. Do

• 10 push ups

this for 3 rounds and you have a 15-minute home

• 5 dips

body workout (without the warming up). You can

• 20 sit ups • 30 seconds plank • 5 pull ups

find more routines here! In case you don’t have a pull up bar. Do wide grip push ups, which are the same as regular push ups, but you just keep your hands wider apart.

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The first time it is important for you to determine

In case you aren’t doing any of this after 3 rounds,

your max. Write down how many repetitions you can

your number of repetitions is too low.

do until muscle failure (meaning you can’t do more).

In case you are doing this after the first round, your

You can find a simple spread sheet in the appendix.

number of repetitions is too high.

Just write down your number of maximum

Remember to keep breathing, because fainting

repetitions that week and stick to that for that week.

means you are making it too hard on yourself (Just so

You can make it as difficult or as easy as you wish.

you know). Additionally, make sure you drink enough

Just don’t make it too easy on yourself.

water.

Here are a few signs that show it’s too easy:

Don’t beat yourself up and don’t set your goals too

• You are not breaking a sweat

high…remember the powerbar drainer?

• You are not moaning, growling or making any other animal noises • You are do not reach your break point at which

Just trust the process and you will see improvement before you know it.

your muscles start shaking Simple as that!

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Chapter 3: The Power Of

There are people who want and can help you in ways

Mentors And My Top 5

We all need people to look up to, thankfully a lot of

you can’t imagine. people have already achieved the goals you want to achieve and after doing so have decided to share

‘Now that you know which three mistakes you can make and what characteristics breathe failure, let's take

their knowledge and experience. Not only does this accelerate your progress, but it also allows you to select your top 5 of people you

a look at what characteristics breathe

want to spend, listen or learn from the most.

success.’

So why do you need these people?

Why do it all alone? There are people around the world that will help you. Motivate you. Challenge you.

3.1 Don't make the same mistakes Mentors have gone through everything you are going through and probably on a deeper level. They know which obstacles lay ahead on the road and which road is best.

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Why go through the same pitfalls, if you can just

3.3 Unlock your true potential

jump over them and save yourself years and years of

You need to see what's possible first, before you can

pushing against a brick wall to discover there is a

truly believe it's possible.

door a few meters away?

There are Bar Brothers or health experts who know and do things you have never thought about.

3.2 Get direct feedback

When they show you what's possible, you will know

Mentors can objectively give you advice and assess

that the boundaries you have right now are not truly

what you are doing right now, point out wrongful

boundaries, just limiting beliefs.

behavior and put you back on the right track. You can never objectively look at your own behavior

3.4 My top 5 of mentors

because you are looking at it through your own eyes.

Now that you know the importance of a mentor, you

Feedback might sting, but just look at feedback as a

can start selecting the mentors you want to put into

blade cutting away the unpolished parts.

your top 5.

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3.4.1 Eric Thomas

3.4.2 Elliot Hulse

“When you want to succeed as bad as you want to

“All of our challenges are also challenges for other

breathe, then you will be successful” – Eric Thomas

people. We go through shit so that we can show other people that you can get through shit.” – Elliot Hulse

Eric Thomas has a youtube channel with hundreds of motivational videos, but his most popular is the 'How bad do you want it' video! Watch and learn! This guy earns millions of dollar a year only with motivating people. He posts a video every Monday called ‘Thank God It’s Monday’. And his pure energy and power will actually make you believe that you can run through a brick wall.

Elliot Hulse, while he uses weights he embodies what it means to be a true man. There is not a question he can’t answer as you will see when browsing through his videos. His concepts might be quite hard to grasp for beginners, but he has some really good video’s on mind-set, relaxation and expressiveness which will surely help you in your training.

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3.4.3 Michael Greger

3.4.4 William Davies

"I continue to be amazed by our bodies' ability for

“Aside from some extra fiber, eating two slices of

self-repair. Our bodies want to be healthy, if we

whole wheat bread is really little different, and

would just let them.”

often worse, than drinking a can of sugarsweetened soda or eating a sugary candy bar.”

Michael Greger, well known for his funny way of explaining serious health related issues. If you have a

William Davies is has receive a lot of critique because

question regarding food, here is where you can find it.

of his seemingly extreme view on our food. He is the writer of the book Wheat Belly in which he

He will surprise you with his research findings and

gives an elaborate explanation on why our current

perhaps even shock you, because some of the things

food pattern is far from healthy.

you thought to be true are all but. While at first you might not believe this, the results speak for themselves.

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3.4.5 CT Fletcher

There are no words to describe this guy and his pure motivation to build muscle and become the

“Fuck average, beast or bitch, it’s your choice. If you

strongest version of himself.

can control your mind, you can control your motherfucking muscles. Command them fuckers to

Not everyone will like his way of motivating people,

grow”

but he sure as hell does a good job at motivating his students.

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Final Word: Full Beast Mode

Just like you, I came from far. I got seriously injured

“Commitment is doing the same thing you said you would long after the feeling in which you said it has left you”

becoming a professional athlete.

at a young age, which killed my dream of ever

But I never gave up, because I knew… just like you.

So you made it? Which means you are ready. “Ready for what?” Ready to start you Bar Brother training. I gave you my word. Now it is time to give me yours. Are you willing to succeed? Are you ready to suffer the pain today to live the

That ‘someday’, I would reach my goals regardless of the obstacles. And then I realized that someday does not exist. And I know you realize that too. No day in the week is called someday. ‘And if you keep believing in someday, no day will ever be YOUR DAY.’

dream tomorrow? I believe in you, now you have to believe in yourself. www.BarBrothersGroningen.com

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So let’s start TODAY… Together, I’ll be there when you need me. I’ll cheer you forward, when you do that muscle up and give you a kick in the ass when you want to prefer television over training. I will give you advice when you feel down and show you the way when you are lost. I will scream at you when you want to get that final set and pull you up when you feel like giving up. And I expect you to do the same for me!

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Bar Brother Resources In case you’re itching to get started, here are links to some resources you may find helpful: • New? Top Articles – For if you want some more information and links to different articles. • Superfood – Our page on which foods can help you in your progress, make sure you check them out. • The Bar Brother Beginner Requirements – These requirements have been set up by Bar Brothers Groningen (Pass this exam to call yourself an official Bar Brother Groningen Division). • Bar Brother Shop – Where you can get your Bar Brother T-shirt. • Books – Here you will find one of the books which is highly

recommended

among

practitioners. www.BarBrothersGroningen.com

callisthenic

Here is my Mini Bar Brother Starterkit: Get your gloves here Get your Bar Brother workout kit here Get your steel water bottle Note: If you’re interested in joining Bar Brothers Groningen or have any questions: You can reach me at [email protected]. Lastly, become a fan of Bar Brothers Groningen on Facebook for daily inspiration.

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Appendix 1: Training Table Bar Brothers Groningen 7 Week Progress Table Body Weight Workout Routine Progress table

Week 1 Repetitions

Week 2 Repetitions

Week 3 Repetitions

Week 4 Repetitions

Week 5 Repetitions

Week 6 Repetitions

Week 7 Repetitions

Squats

Push ups

Pull ups

Dips

Sit ups

Plank

Superman

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www.BarBrothersGroningen.com

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