Always consult with a physician before beginning this or any other workout routine.

Estimated Calories Burned:
267-512 kcals

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

Level:
Advanced - Extreme

Workout Breakdown:

Warm-up

01 - Incline Chest Press
02 - Pyramid Push-ups
03 - Twist Curls
04 - Lawnmowers
05 - Prone Rows
06 - Ladder Pull-ups
07 - Band Pull-Downs
08 - Alt Curls
09 - Band Curls
10 - Renegade Rows
11 - Overhead Press
12 - Traffic Directors
13 - Push-Pulls
14 - Tri-Back Flys
15 - Incline Chest Press
16 - Shoulder Tap Push
17 - In & Out Flys
18 - Alt Twist Curls
19 - Alt Back Flys
20 - Flip Grip Pull-ups
21 - Band Pull-Downs
22 - ISO Hold Curls
23 - Alt Band Curls
24 - Trinity Push-ups
25 - F2B Tri-Press
26 - Alt Arnold's
27 - In & Out Pull-ups
28 - Incline Chest Press
29 - Decline Stack-ups
30 - Wide Lawnmowers
31 - Band Rows
32 - Cross-Body Curls
33 - Triceps Kickbacks
34 - Ladder Push Pull

Stretch