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Estimated Calories Burned:
192-423

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

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Ladder Push-ups
02 - Wide Pull-ups
03 - Chest Press
04 - Alt. Curls
05 - In & Out Pull-ups
06 - Wide Push-ups
07 - In & Out Arnolds
08 - Incline Press
09 - Decline Pushups
10 - Alt. Pull-ups
11 - Lawnmowers
12 - Inverted Rows
13 - Chest Flys
14 - Seated Back Flys
15 - Flip Grip Pull-ups
16 - Cross-Body Curls
17 - ISO Hold Curls
18 - Chest Press
19 - L2R Decline Pushups
20 - Alt. Knee Pull-ups
21 - Wide Lawnmowers
22 - Diamond Pushups
23 - Incline Press
24 - Inv. Row Holds
25 - Negative Pull-ups
26 - Hammer Curls
27 - Arnold Press
28 - Chest Flys
29 - Back Fly Tris
30 - Push & Pulls

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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