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Estimated Calories Burned:
126-283

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

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Wide Pull-up
02 - Cross-Body Curls
03 - ISO Hold Curls
04 - Reverse Rows
05 - Ladder Dips
06 - Back Fly Tris
07 - Lawnmowers
08 - Peeping Toms
09 - In & Out Curls
10 - In & Out Pull-ups
11 - F2B Tris (L)
12 - F2B Tris (R)
13 - Switch Pull-ups
14 - Alt. Curls
15 - John Henrys
16 - Ladder Rev. Rows
17 - Tricep Dips
18 - Chin-Ups
19 - Side Lawnmowers
20 - Super 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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