Estimated Calories Burned:
279-576

Equipment Needed:
Dumbbells + Mat + Pull-up Bar

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - 30 - Jump Pulls
02 - 45 - Standard Pull-ups
03 - 60 - Eccentric Pull-ups
04 - 45 - Lawn press L
05 - 45 - Lawn Press R
06 - 30 - DB Quick Push-ups
07 - 45 - DB Standard Push
08 - 60 - DB Slow Push
09 - 45 - ISO Row Flys L
10 - 45 - ISO Row Flys R
11 - 30 - Alt DB Curls
12 - 45 - ISO Hold Curls
13 - 60 - Eccentric Curls
14 - 45 - Back Fly Deadlifts
15 - 45 - Kneeling Double DB Snatch
16 - 30 - TYAs
17 - 45 - Back Rippers
18 - 60 - Heavy Kneeling Rows
19 - 45 - Table Twist Press L
20 - 45 - Table Twist Press R
21 - 30 - Quick Chest Press
22 - 45 - Standard Chest Press
23 - 60 - Slow Chest Press
24 - 45 - HEAVY Slow Mowers L
25 - 45 - HEAVY Slow Mowers R
26 - 30 - Pull-ups
27 - 45 - In & Out Pull-ups
28 - 60 - Switch Grip Pull-ups
29 - 45 - Shoulder Shrug Press
30 - 45 - Wide Trap Shrugs
31 - 30 - Gecko Push-ups
32 - 45 - DB Pike-Back Push
33 - 60 - Close Squeeze Push-ups
34 - 45 - DB Pull-Overs
35 - 45 - Skull Crushers
36 - 30 - DB Curls
37 - 45 - Side Step Curls
38 - 60 - Zottman Curls
39 - 45 - HEAVY Con Curl Press L
40 - 45 - HEAVY Con Curl Press R
41 - 30 - W Squeeze Flys
42 - 45 - Lunge Mowers
43 - 60 - Heavy Kneeling Rows
44 - 45 - Back Swimmers
45 - 45 - Back TI Raises
46 - 30 - Close Twist Chest Press
47 - 45 - Alt Chest Press
48 - 60 - DB Pull-Over Flys
49 - 45 - Kneeling Turkish Press L
50 - 45 - Kneeling Turkish Press R
51 - 60 - Ladder Fly Curl Press

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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