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Estimated Calories Burned:
138-302

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

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Renegade Pushups
02 - Wide Pull-ups
03 - Chest Press
04 - Decline Geckos
05 - Lawnmowers
06 - Incline Chest Press
07 - Chest Dips
08 - Reverse Rows
09 - Press jacks
10 - Push & Pulls
11 - Seated Back Flys
12 - ISO Chest Press L
13 - ISO Chest Press R
14 - Switch Flys
15 - Click Clacks
16 - In & Out Pull-ups
17 - Decline Pushups
18 - Chest Flys
19 - F2B Pull-ups
20 - Slow-Fast Pushups

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.