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Estimated Calories Burned:
228-479

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

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Switch Pull-ups
02 - 12 to 3 Curls
03 - Alt. Press Jacks
04 - Chest Press
05 - Incline Press
06 - In & Out Pull-ups
07 - Inverted Rows
08 - Cross-Body Curls
09 - Tri-Kick Dips
10 - L2R Decline Pushups
11 - Alt. Curls
12 - Full Curls
13 - Lawnmowers
14 - Alt Back Flys
15 - Alt. Arnolds
16 - Squat Twist Press
17 - Push & Pulls
18 - ISO Hold Curl
19 - Skull Crushers
20 - In & Out Press
21 - Switch Feet Curls
22 - Trinity Pushups
23 - Wide Pull-ups
24 - Traffic Directors
25 - Decline Rows
26 - In & Out Curls
27 - Lunge Waves
28 - Switch Back Flys
29 - Inverted Rows
30 - Push Thrusts
31 - F2B Tris (L)
32 - F2B Tris (R)
33 - Seated Curls
34 - Flip Grip Pulls
35 - MAX Ladder Pushups

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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