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Estimated Calories Burned:
138-302

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

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Ladder-8 Pushups
02 - Bent Back Flys
03 - DB Chest Press
04 - Lawnmowers
05 - Decline Pushups
06 - Wide Pull-ups
07 - Dive-Bombers
08 - ISO Chest Press
09 - Incline Press
10 - Peeping Toms
11 - Accordions
12 - Inverted Rows
13 - Swimmer Pushups
14 - DB Chest Flys
15 - Seated Back Flys
16 - Diamond Pushups
17 - Alternating Rows
18 - Push-Pull Ups
19 - Push-Pull Downs
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.