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Estimated Calories Burned:
232-486

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

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Clap-N-Pull
02 - ISO Hold Curls
03 - Alt Press Jacks
04 - Push-Raises
05 - ISO Arnolds
06 - Renegade Push-ups
07 - Wide Pull-ups
08 - Inverted Rows
09 - Switch Back Flys
10 - Drunken Geckos
11 - In & Out Curls
12 - Full Curls
13 - Lunge Waves
14 - Ladder Pull-ups
15 - Push-up Thrusts
16 - Traffic Directors
17 - Lawnmowers
18 - Alt Curls
19 - Trinity Pushups
20 - Tri-Back Flys
21 - In & Out Pull-ups
22 - Downward Geckos
23 - 12 to 3 Curls
24 - Plank Kick Backs
25 - In & Out Flys
26 - Cross-Body Curls
27 - ISO Dive-Bombers
28 - F2B Pull-ups
29 - Ladder Rows
30 - Press Back Flys
31 - Alt. Lunge Press
32 - Diamond Push-ups
33 - Lawnmowers
34 - Half & Half Pushups
35 - Flip Grip Pull-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.

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