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Estimated Calories Burned:
146-318

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

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Push-Pulls
02 - In & Out Arnold's
03 - Chest Press
04 - Decline Pushups
05 - Lawnmowers
06 - Switch Flys
07 - Incline Press
08 - Wide Pull-ups
09 - Cross-Body Curls
10 - ISO Hold Curls
11 - Half & Half Pushups
12 - Inverted Rows
13 - Press Jacks
14 - Alt. Chest Press
15 - Seated Back Flys
16 - Diamond Pushups
17 - Alt. Curls
18 - Chest Flys
19 - Switch Pull-ups
20 - Ladder Push-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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