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Estimated Calories Burned:
237-489

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

Level:
Advanced

Workout Breakdown:

Warm-up

01 - In & Out Pull-ups
02 - Ladder Pushups
03 - L2R Alt Curls
04 - Inverted Rows
05 - Alt. Press Jacks
06 - ISO-Out Curls
07 - Chest Press
08 - Incline Chest Press
09 - Lawnmowers
10 - ISO-Hold Curls
11 - Back Fly Tris
12 - Alt Back Flys
13 - Trinity Pushups
14 - Tri-Kick Dips
15 - Flip Grip Pulls
16 - Traffic Directors
17 - Inverted Rows
18 - Alt. Chest Press
19 - In & Out Chest Press
20 - L2R Declines
21 - F2B Tris (L)
22 - Alt. Arnold Press
23 - F2B Tris (R)
24 - Lunge Waves
25 - Alt. Grip Pull-ups
26 - Cross-Body Curls
27 - Half & Half Push-ups
28 - Switch Feet Curls
29 - Plank Tris
30 - In & Out Flys
31 - Lawnmowers
32 - 12 to 3 Curls
33 - Full Curls
34 - Switch Flys
35 - MAX Push Pulls

Cool-Down

Disclaimer:
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

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Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material.

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