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Estimated Calories Burned:
126-283

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Wide Pull-ups
02 - In & Out Arnolds
03 - Inverted Rows
04 - Back Fly Tris
05 - Cross-Body Curls
06 - Switch Pull-ups
07 - Ladder Dips
08 - ISO Hold Curls
09 - Hammer Curls
10 - Peeping Toms
11 - Lawnmowers
12 - Bicep Curls
13 - Side Tri-Rises L
14 - Side Tri-Rises R
15 - Freestyle Pull-ups
16 - Switch Flys
17 - Slow Rows
18 - Alt. Curls
19 - Chin-ups
20 - Back 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.

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.