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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 - Switch Feet Curls
02 - In & Out Pull-ups
03 - Incline Press
04 - Dive-Bombers
05 - Inverted Rows
06 - Push-up Tucks
07 - In & Out Curls
08 - Cross-Body Curls
09 - Flip Grip Pull-ups
10 - ISO Hold Curls
11 - Lawnmowers
12 - Dbl Press Flys
13 - L2R Clap Push-ups
14 - Chest Press
15 - Alt. Grip Pull-ups
16 - Inverted Rows
17 - Alt. Curls
18 - Full Curls
19 - Ladder Dips
20 - Max Clap Pull-ups
21 - Switch Flys
22 - Alt. Back Flys
23 - In & Out Chest Press
24 - Accordions
25 - Ladder Chin-ups
26 - Traffic Directors
27 - Lawnmowers
28 - Arnold Press
29 - Tri-Kick Dips
30 - 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.

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