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Estimated Calories Burned:
304-603

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

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Fly Curl Press
02 - Pull-ups
03 - Dbl Curl Pours
04 - Resistance Curls
05 - ISO Leg Rows L
06 - Rotation Press
07 - ISO Leg Rows R
08 - ISO Hold Curls
09 - Resistance Rows
10 - Concentration Flys
11 - Incline DB Curls
12 - Bench Row Flys
13 - Resistance Curls
14 - Heavy Cross Curls
15 - Hip Thrusts
16 - Pull-ups
17 - Inverted Rows
18 - High Pull Curls
19 - Heavy Mowers L
20 - Alt Resistance Curls
21 - Heavy Mowers R
22 - 12 to 3 Curls
23 - Resistance Rows
24 - 12 to 3 Flys
25 - Tri-Switch Row Raise
26 - In & Out Curls
27 - Slow Rows
28 - ISO Resistance Curls
29 - Heavy Deadlifts
30 - Pull-ups
31 - Zottman Curls
32 - Switch Leg Rows
33 - Incline DB Curls
34 - ISO Twist Press
35 - Hip Thrusts
36 - Alt Resistance Curls
37 - Resistance Rows
38 - High Pull Squats L
39 - TYAS
40 - High Pull Squats R
41 - ISO Kneeling Hammers L
42 - Kneeling Rows
43 - ISO Kneeling Hammers R
44 - Pull-ups
45 - Raise & Pulls
46 - Heavy Deadlifts
47 - 12 to 3 Flys
48 - Inverted Rows
49 - High Pull 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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