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Estimated Calories Burned:
226-475

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

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Push & Pull
02 - Lawnmowers
03 - In & Out Curls
04 - Alt. Arnolds
05 - Chest Press
06 - Incline Press
07 - Tri-Back Flys
08 - Inverted Rows
09 - ISO Leg Dips
10 - In & Out Pull-ups
11 - Press Jack Backs
12 - L2R Declines
13 - Lawnmowers
14 - Alt. Cross Curls
15 - Full Curls
16 - Alt. Chest Press
17 - Incline Press
18 - Switch Back Flys
19 - Push-Raises
20 - F2B Pull-ups
21 - Traffic Directors
22 - Inverted Rows
23 - Push-up Thrusts
24 - Alt. Press Jacks
25 - Alt. Curls
26 - In & Out Chest Press
27 - Incline Press
28 - Alt. Lunge Press
29 - Trinity Push-ups
30 - Flip Grip Pull-ups
31 - Switch Feet Curls
32 - ISO Hold Curls
33 - Lawnmowers
34 - Cross Body Curls
35 - Ladder Push-ups

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.

If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.