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Estimated Calories Burned:
295-582

Equipment Needed:
Dumbbells, Resistance Bands, Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Alt DB Curls
02 - Resistance Curls
03 - Cross Curls
04 - Open Resistance Curls
05 - Lawnmowers L
06 - Resistance Rows
07 - Lawnmowers R
08 - Shoulder Swing Press
09 - Inverted Rows
10 - ISO Hold Curls
11 - Alt Resistance Curls
12 - Renegade Push L
13 - High Pull Squats L
14 - Renegade Push R
15 - High Pull Squats R
16 - Resistance Rows
17 - Alt DB Curls
18 - Resistance Curl Twists
19 - ISO Leg Rows L
20 - In & Out Curls
21 - ISO Leg Rows R
22 - In & Out Flys
23 - Lawn Press L
24 - High Pull Curls
25 - Lawn Press R
26 - Resistance Rows
27 - Twist Curls
28 - Plank Row Flys L
29 - Resistance Curls
30 - Plank Row Flys R
31 - Open-Arnold Press
32 - Slow Rows
33 - DBL Curl Rows
34 - Shoulder Swing Press
35 - Alt Back Flys
36 - Resistance Rows
37 - Alt Curls
38 - Twisting Resistance Curls
39 - Lawn Mores L
40 - ISO DB Swings
41 - Lawn Mores R
42 - Rev In & Out Flys
43 - ISO Lunge Curl Flys L
44 - Alt Hammer Curls
45 - ISO Lunge Curl Flys R
46 - Resistance Rows
47 - Tri-Switch Rows
48 - High Pull Holds
49 - MAX Inverted Rows

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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