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Estimated Calories Burned:
226-475

Equipment Needed:
Dumbbells, Bench, Dip Bars

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Sumo Strikes
02 - Traffic Directors
03 - In & Out Curls
04 - Cross-Body Curls
05 - Push-Raises
06 - Switch Back Flys
07 - Alt Back Flys
08 - Walking Pushups
09 - Chest Press
10 - Lawnmowers
11 - Twist Press
12 - Lunge Waves
13 - Inverted Rows
14 - Push Thrusts
15 - ISO Hold Curls
16 - Alt Arnold Press
17 - Incline Chest Press
18 - Tri-Kick Dips
19 - Alt Press Jacks
20 - Downward Geckos
21 - Alt Curls
22 - Full Curls
23 - Side Tri Raises (L)
24 - Side Tri Raises (R)
25 - Alt Chest Press
26 - In & Out Chest Press
27 - Lawnmowers
28 - 12 to 3 Curls
29 - Tri-Back Flys
30 - Diamond Backs
31 - Thriller Strikes
32 - Inverted Rows
33 - Bench Curls
34 - Seated Back Flys
35 - Back Swimmers

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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