Dusan Djolevic Workout – Build A Bar Brother Physique

Dusan Djolevic Bar Brothers

Dusan Djolevic from Bar Brothers is one of the guys who prove that you can exclusively work out with calisthenics only and get incredibly ripped. Bodyweight street workout is the only method of training that Dusan Djolevic and his partner Lazar Novovic used to make crazy strength gains and build physiques that you would swear could only be gained through years of weight lifting.

By putting out workout videos with elements of motivation, they have inspired people all over the world to commit to calisthenics training and the street workout lifestyle centered around a pullup bar.

You’ll find one of Dusan Djolevic’s workout below. But you should also check out the Bar Brothers System. It is their equipment-free 12-week program that provides you with everything you need to whip yourself into shape pretty much anywhere. You’ll not only burn fat and build muscle with bodyweight exercises, you’ll also learn all of the secrets that street workout athletes use to bang out dozens of pullups and pushups.

How Dusan Djolevic Got Started With Street Workout

Dusan and Lazar met through a mutual friend they both knew at the time in college. When they met Dusan Djolevic found out that Lazar was into street workout that was expanding worldwide. After they started training in calisthenics together Dusan introduced Lazar into his motivational aspects. They combined the two and that’s how they started Bar Brothers motivational workout videos. Since then they have gained a lot of support from all over the world.

Dusan Djolevic Physique

The Bar Brothers Slogan

“Be the best you can be” is the Bar Brothers slogan. According to Dusan Djolevic if you can apply this concept to all the aspects of your life you should have no regrets. He said if you are giving 100% effort in any given moment, then there is not much else you can do. “So you deal with the results, make changes, and become better day by day. Always reaching your full potential and motivating those around you. That is what our worldwide movement is all about” he said.

Dusan Djolevic Workout Ethics and Protocols

Dusan and Lazar attribute certain habits and rituals they maintain to their success. On most days they wake up early and go to sleep late. They grind day in day out for achieving their goals. They try to stay consistent with their nutrition and workout at all times because consistency is important to get results. As Dusan himself said “I believe consistency is the biggest key to success. Because if you quit, then there was no point of starting. Each day is a small building block to eventually get where you want to be in life”.

Dusan Djolevic Calisthenics

Another thing that keeps the Bar Brothers team motivated and driven every day is the people’s lives that they have touched. Even when things get tough and obstacles come in their way, the guys raise each other up.

When it comes to their workouts Dusan and Lazar constantly look for creative ways to make their workouts more challenging, and they work on their moves at least 2 times a week. They develop their own moves and use will power and the passion for accomplishing the move no matter how challenging it may be.

Dusan Djolevic’s favorite post workout snack is bread with peanut butter and sliced bananas. Good source of carbs, protein, and potassium.

Dusan Djolevic Workout

Dusan Djolevic Workout

Here is a sample 4 day workout routine from Dusan Djolevic. Dusan and Lazar train 3-5 days per week, 1-2 hours per session. But if you are doing a Bar Brothers workout you do not have to follow their exact schedule. You can split your routines through out the week as it suits you, either 1 or 2 routines a day, whatever works best for you. Do 4-8 sets of each workout depending on your fitness level.

Monday: Back, Shoulder, Biceps & Triceps

Wide Pullups: 8-15 reps
Bicep Pullups: 8-15 reps
Dips On Top of Bar: 8-15 reps
Inner Pullups: 8-15 reps
Second Hold On Bar: 8-15 reps
dips: 8-15 reps
Handstand Against Wall For Support: 30 second
Handstand pushups if you can: 8-15 reps
Wide Muscle Ups You Can: 8-15 reps
Then do as many pullups as you can to burn out the set.

Tuseday: Legs

Stretch and run 1/2 mile to warm up
Squats: 8-15 reps
One Leg Squats On Each Leg: 8-15 reps
Calf Raises (7 inner, 7 regular, 7 wide): 21 reps
Run Stairs for 2 minutes
Explosive Squat Jumps: 15 reps
1 Minute Wall Sits, then as many squats as you can to burn out the set.

Wednesday: Abs

Regular Crunches: 15 reps
In and Outs: 15 reps
Full Length Toe Touches: 15 reps
10 each side full-length side toe touches
side to side holds: 30 seconds
Sitting hold with leg kicks: 30 seconds
Sitting hold: 30 seconds
Horizantal plane hold: 30 seconds
Then do as many crunches as you can to burn out the set.

Friday: Chest

Pushups inner: 15 reps
Pushups regular: 15 reps
Pushups outer: 15 reps
Spider walk pushups: 15 reps
Hindu pushups: 15 reps
Explosive Clap pushups: 15 reps
Seconds down 7 seconds up pushups
Then do as many pushups as you can to burn out the set

Final Advice

Dusan Djolevic best advice for beginners is to remember any expert was once a beginner. What you have to do is make the decision to start and do whatever it takes to become better. Once you start to keep progressing and the rest would become easy because your mind is now put to the task. The good thing about the Bar Brothers family is it is full of positive minded people who motivate each other and help each other move forward.

It's only fair to share...Share on FacebookShare on Google+Tweet about this on TwitterShare on LinkedIn
Metabolic Workout by Woman

About

We are dedicated to helping men and women reach their fat loss and muscle building goals. Follow Lean Muscular Body on Facebook to get tips, updates and motivational photos and videos.

View all posts by