Killer Back & Shoulder Routines
Choose one the routines below based on your skill level and do 2 - 4 sets. All of these routines are "Killer" routines, and are meant to push your to your limit.
For people who are just getting started with Calisthenics they may be too dificult. If that's the case make sure to check out The Bar Brother's System. It's a 12 week comprehensive program made for people of all levels of strength and skill.
Train hard! Have fun! There is no substitute for hard work. With consistency, determination and perseverance you will reach your goals. Bar Brothers Salute!
Beginner / Intermediate
- 5 Backwards Shoulder Walk
- 10 Handstand Push Ups
- 30 seconds Shoulder Up Downs
- 5 Second Dip Holds, High + Mid + Low, 5 total repetitions each section
Advanced Routine
- 15 wide pullups
- 15 bicep pullups
- 15 dips on top of bar
- 15 inner pullups
- 15 second hold on bar
- 15 dips
- 30 second handstand against wall for support
- 15 handstand push ups if you can
- 15 wide muscle ups if you can
- As many pullups as you can to burn out the set
Bar Brothers System - The Complete 12 Week Program
For a all-in-one workout plan checkout the Bar Brothers System.
The System includes Over 140 Detailed Instruction Videos from Lazar and Dusan each containing step-by-step instructions for your daily workout routine.
It will progressively lead you from basic training all the way to advanced exercises. You will quickly see changes in your body and mind as you develop true physical strength, lose fat and build muscle.