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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 - F2B Pull-ups
02 - Climber Claps
03 - 12 to 3 Curls
04 - Cross-Body Curls
05 - Chest Press
06 - Incline Press
07 - Decline Ladders
08 - In & Out Pull-ups
09 - Switch Feet Curls
10 - Dip Rows
11 - Press Jacks
12 - Traffic Directors
13 - Lawnmowers
14 - Chest Press
15 - Incline Press
16 - Flip Grip Pull-ups
17 - Half & Half Push-ups
18 - Back Fly Tris
19 - ISO Hold Curls
20 - Kickback Planks
21 - Push-Raises
22 - Switch Flys
23 - ISO Leg Dips
24 - Wide Pull-ups
25 - Chest Press
26 - Incline Press
27 - L2R Declines
28 - Wide Lawnmowers
29 - Half & Half Curls
30 - Full Curls

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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