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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 - Renegade Pushups
02 - Ladder Pull-ups
03 - Inverted Rows
04 - Alt. Press Jacks
05 - In & Out Curls
06 - ISO Arnold's
07 - 12 to 3 Curls
08 - In & Out Pulls
09 - Chest Press
10 - Incline Chest Press
11 - Tri-Switch Flys
12 - Alt Back Flys
13 - Diamond Push-ups
14 - ISO Hold Curls
15 - Cross-Body Curls
16 - L2R Decline Push-ups
17 - Alt. Grip Pull-ups
18 - Lawnmowers
19 - Chest Press
20 - Incline Chest Press
21 - Tri-Kick Dips
22 - Traffic Directors
23 - Inverted Rows
24 - Flip Grip Pull-ups
25 - Half & Half Push-ups
26 - Alt. Curls
27 - Full Curls
28 - In & Out Chest Press
29 - Ladder Clap Pull-ups
30 - Back Swimers

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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