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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 - Ladder-Clap Pull-ups
02 - Wide Pull-ups
03 - Inverted Rows
04 - Alt. Press Jacks
05 - In & Out Curls
06 - Cross-Body Curls
07 - Chest Press
08 - Incline Chest Press
09 - Lawnmowers
10 - Tri Back Flys
11 - In & Out Pulls
12 - L2R Declines
13 - Tri-Kick Dips
14 - ISO Hold Curls
15 - Alt Chest Press
16 - In & Out Press
17 - F2B Pull-ups
18 - Switch Back Flys
19 - Alt Back Flys
20 - Trinity Push-ups
21 - Alt. Press Jacks
22 - F2B Tris (L)
23 - F2B Tris (R)
24 - Alt Curls
25 - Full Curls
26 - Flip Grip Pulls
27 - Lawnmowers
28 - Chest Press
29 - Incline Press
30 - Swimmer Push-ups
31 - Traffic Directors
32 - ISO Bomb-Divers
33 - Alt Arnold Press
34 - Half & Half Push-ups
35 - Ladder 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.

If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.