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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-Clap Pull-ups
02 - Wide Pull-ups
03 - Incline Push-Kicks
04 - L2R Decline Push-ups
05 - In & Out Curls
06 - Cross-Body Curls
07 - Arnold Press
08 - Inverted Rows
09 - Back Fly Tris
10 - Alt. Back Flys
11 - Alt. Grip Pull-ups
12 - Chest Press
13 - In & Out Chest Press
14 - Trinity Push-ups
15 - Alt. Press Jacks
16 - F2B Tris (L)
17 - F2B Tris (R)
18 - Lawnmowers
19 - 12 to 3 Curls
20 - Ladder Pull-ups
21 - Tri-Kick Dips
22 - ISO Hold Curls
23 - Incline Chest Press
24 - Alt. Chest Press
25 - Renegade Push-ups
26 - Inverted Rows
27 - Alt Curls
28 - Full Curls
29 - Switch Back Flys
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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