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Estimated Calories Burned:
192-423

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

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Ladder-8 Pushups
02 - In & Out Pull-ups
03 - Tri-Kick Dips
04 - L2R Decline Pushups
05 - Traffic Directors
06 - Inverted Rows
07 - Alt. Press Jacks
08 - In & Out Arnolds
09 - Push & Pulls
10 - Chest Press
11 - Skull Crushers
12 - Seated Back Flys
13 - Incline Chest Press
14 - Alt. Grip Pull-ups
15 - ISO Hold Curls
16 - Squat Twist Press
17 - Lawnmowers
18 - Back Fly Tris
19 - Decline Renegades
20 - Trinity Push-ups
21 - In & Out Curls
22 - ISO Arnolds (L)
23 - ISO Arnolds (R)
24 - Cross-Body Curls
25 - Switch Pull-ups
26 - Inverted Row Ladders
27 - Chest Press
28 - Incline Chest Press
29 - Switch Back Flys
30 - Ladder Pull-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.

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