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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 Pull-ups
02 - In & Out Arnolds
03 - Chest Press
04 - L2R Decline Push-ups
05 - Inverted Rows
06 - ISO Hold Curls
07 - Alt. Cross Curls
08 - Incline Press
09 - Lawnmowers
10 - Push & Pulls
11 - Traffic Directors
12 - Diamond Push-ups
13 - Back Fly Tris
14 - Chest Press
15 - Incline Press
16 - Alt. Grip Pull-ups
17 - Switch Feet Curl
18 - Alt. Curl Press
19 - ISO Leg Dips
20 - Ladder Declines
21 - Alt. Press Jacks
22 - Alt. Arnolds
23 - Full Curls
24 - Wide Pull-ups
25 - Switch Back Flys
26 - Click-Clacks
27 - Inv. Row Ladders
28 - Wide Lawnmowers
29 - Half & Half Push-ups
30 - 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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