Estimated Calories Burned:
159-328

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 - 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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