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Estimated Calories Burned:
138-302

Equipment Needed:
Dumbbells, Bench, Pull-up Bar

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Gecko Sprints
02 - Push-Pulls
03 - Chest Press
04 - Decline Pushups
05 - Back Fly Tris
06 - Wide Pull-ups
07 - Lawnmowers
08 - Incline Chest Press
09 - Wide Push-ups
10 - Chest Flys
11 - Seated Back Flys
12 - Tricep Extensions L
13 - Tricep Extensions R
14 - L2R Decline Push-ups
15 - Switch Pull-ups
16 - Kickback Planks
17 - Slow-Mo Pushups
18 - Alt. Chest Press
19 - Close Grip Pull-ups
20 - Ladder Clap Push-ups

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.