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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 - Wide Pull-ups
02 - Decline Kick-outs
03 - Alt. Press Jacks
04 - Inverted Row Ladders
05 - Twist Curls
06 - Alt. Curls
07 - Alt. Grip Pull-ups
08 - Chest Press
09 - Incline Chest Press
10 - 180 Renegades
11 - Switch Feet Curls
12 - L2R Pull-ups
13 - Lawnmowers
14 - Mt. Clappers
15 - In & Out Arnolds
16 - Cross-Body Curls
17 - In & Out Pull-ups
18 - Chest Press
19 - Incline Chest Press
20 - Thrust Push-ups
21 - Switch Back Flys
22 - Back Row Flys
23 - Slow-Mo Declines
24 - Alt. Lunge Press
25 - ISO Hold Curls
26 - Alt. Lunge Waves
27 - In & Out Flys
28 - Wide Lawnmowers
29 - Push-Pulls
30 - 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.

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