Bar Family 2011 Workout Exclusive Fix Here

| Exercise | Reps | Notes | | :--- | :--- | :--- | | Dead-hangs | 60 seconds | Active shoulders only | | Commando pull-ups | 10 per side | Reach opposite ear to bar | | L-sit hold | 15 seconds | Legs at 90 degrees | | Explosive bar kips | 8 reps | Do not help with legs | | Family plank pass | 30 seconds | Partner pushes shoulders |

: No session is complete without high-volume repetitions of foundational exercises—pull-ups, push-ups, dips, and squats—to build functional strength and muscle mass. Signature "Bar Family" Beginner Routine bar family 2011 workout exclusive

The following routine is based on common principles used by the Bar Family 2011 YouTube team for building raw strength and a lean physique: Barbell Bench Press : 20 reps at 90 lb. | Exercise | Reps | Notes | |

: Using intense physical struggle to build discipline and a role-model mindset. : Keep your body in a straight line from head to toe

: Keep your body in a straight line from head to toe. For a challenge, try the incline or decline variations used in the original 2011 clips. Pull-Ups & Bar Dips