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Estimated Calories Burned:
288-571

Equipment Needed:
Dumbbells, Bench, Resistance Bands, Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Uneven Push-ups L
02 - Resistance Rows
03 - Uneven Push-ups R
04 - Resistance Rows
05 - DB Chest Press
06 - Resistance Chest Flys
07 - In & Out Mowers L
08 - Seated Shoulder Press
09 - In & Out Mowers R
10 - Seated ISO Twist Press
11 - Decline DB Push-ups
12 - Resistance Chest Flys
13 - ISO DB Chest Press L
14 - ISO DB Chest Press R
15 - Skull Crushers
16 - Lawn Press L
17 - Clap Pull-Over Push
18 - Lawn Press R
19 - F2B Resistance Press
20 - Back Fly Deadlifts
21 - Sphinx Rockers
22 - ISO Shoulder Press L
23 - ISO Shoulder Press R
24 - Rev Incline DB Rows
25 - Rev Incline DB Flys
26 - Decline Pike-Back Push
27 - Resistance Rows
28 - Incline Chest Press
29 - Incline Chest Flys
30 - Seated Shoulder Press
31 - F2B Resistance Press
32 - 1-2-3 Push-ups
33 - Resistance Rows
34 - Side Tri-Raise L
35 - Kneeling Open/Close Press
36 - Side Tri-Raise R
37 - F2B Resistance Press
38 - Slow Mowers L
39 - Slow Mowers R
40 - ISO Leg Dips L
41 - Shoulder Shrug Press
42 - ISO Leg Dips R
43 - L2R DB Chest Press
44 - Resistance Chest Flys
45 - Tri-Switch Rows
46 - L2R Triceps Kick-Backs
47 - Resistance Rows
48 - Shoulder Shrugs
49 - Man-Makers

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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