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Estimated Calories Burned:
126-283

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

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Cross-Body Curls
02 - Wide Pull-ups
03 - Lawnmowers
04 - Alt Press Jacks
05 - Hammer Curls
06 - ISO Hold Curls
07 - Switch Feet Curls
08 - Renegade Rows
09 - Lunge Waves
10 - In & Out Pull-ups
11 - Alt. Strikes
12 - Inverted Rows
13 - In & Out Curls
14 - Alt. Curls
15 - Traffic Directors
16 - Press Sprints
17 - Side Lawnmowers
18 - Freestyle Pulls
19 - Arnold Press
20 - Supermans

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.