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Estimated Calories Burned:
304-603

Equipment Needed:
Dumbbells, Pull-up Bar, Dip Bars, Resistance Bands

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - T-Slide Pull-ups
02 - Inverted Rows
03 - ISO Hold Curls
04 - Resistance Curls
05 - In & Out Mowers L
06 - Concentration Flys
07 - In & Out Mowers R
08 - DB Deadlifts
09 - Dead-Hang Pull-ups
10 - ISO Leg Rows L
11 - Windmill Curls
12 - Alt Resistance Curls
13 - Plank Row Flys L
14 - Cross Curls
15 - Plank Row Flys R
16 - Resistance Deadlifts
17 - Chin-Ups
18 - ISO Leg Rows R
19 - Alt DB Curls
20 - Slow Resistance Curls
21 - ISO DB Swings
22 - Kneeling Rows
23 - DB Curl Pours
24 - DB Deadlifts
25 - Flip-Grip Pull-ups
26 - Slow Rows
27 - Twist Curls
28 - Open Resistance Curls
29 - High Pull Squats L
30 - Shoulder Swing Press
31 - High Pull Squats R
32 - Resistance Deadlifts
33 - Pull-ups
34 - Switch Leg Rows
35 - High Pull Curls
36 - Twist Resistance Curls
37 - Lawn Press L
38 - Raise & Pulls
39 - Lawn Press R
40 - DB Deadlifts
41 - Negative Pull-ups
42 - Inverted Row Holds
43 - ISO Kneeling Hammers L
44 - Kneeling Twist Press
45 - ISO Kneeling Hammers R
46 - Concentration Flys
47 - Tri-Switch Rows
48 - Resistance Deadlifts
49 - 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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