Always consult with a physician before beginning this or any other workout routine.

Estimated Calories Burned:
232-486

Equipment Needed:
Dumbbells, Pull-up Bar, Dip Bars

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Push & Pulls
02 - Traffic Directors
03 - Walking Pushups
04 - Alt Curls
05 - Full Curls
06 - Inverted Rows
07 - Push-Thrusts
08 - Wide Pull-ups
09 - Lawnmowers
10 - L2R Push-ups
11 - Alt Press Jacks
12 - In & Out Curls
13 - Cross-Body Curls
14 - Pike-Tap Push-ups
15 - In & Out Pulls
16 - Switch Back Flys
17 - Alt Back Flys
18 - Accordions
19 - 12 to 3 Curls
20 - Alt. Curl Press
21 - Thrust-Jacks
22 - F2B Pull-ups
23 - Lunge Waves
24 - Inchworms
25 - Inverted Rows
26 - Back Fly Press
27 - Lawnmowers
28 - Swimmer Push-ups
29 - Flip Grip Pulls
30 - Alt Press Lunge
31 - Alt Full Curls
32 - Renegade Push-ups
33 - In & Out Flys
34 - Half & Half Push-ups
35 - Ladder Pulls

Cool-Down