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Estimated Calories Burned:
328-651

Equipment Needed:
Dumbbells, Bench, Resistance Bands, Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Ladder Push-ups
02 - DB Chest Press
03 - Resistance Chest Flys
04 - Resistance Rows
05 - ISO DB Chest Press
06 - L2R Decline Push-ups
07 - Triceps Kick-Backs
08 - Resistance Rows
09 - Lawnmower Press L
10 - Resistance Rows
11 - Lawnmower Press R
12 - MAX Push-ups
13 - In & Out Chest Press
14 - Resistance Chest Flys
15 - Standing Row Flys
16 - Seated Shoulder Press
17 - F2B Resistance Press
18 - Seated ISO Twist Press
19 - Shoulder Shrugs
20 - Resistance Rows
21 - L2R Push-ups
22 - ISO Leg Dips
23 - DB Chest Press
24 - Resistance Chest Flys
25 - Standing Row Flys
26 - In & Out Lawnmowers L
27 - Side Tri-Raise L
28 - In & Out Lawnmowers R
29 - Side Tri-Raise R
30 - Seated Shoulder Press
31 - F2B Resistance Press
32 - Seated ISO Twist Press
33 - Shoulder Shrugs
34 - Resistance Rows
35 - Push Row Flys L
36 - Push Row Flys R
37 - Floor Chest Press
38 - L2R Skull Crushers
39 - Lawn Mores L
40 - TYAs
41 - Lawn Mores R
42 - Slow Decline Push-ups
43 - ISO Leg Dips
44 - Resistance Rows
45 - Seated Shoulder Press
46 - F2B Resistance Press
47 - Seated ISO Twist Press
48 - Shoulder Shrugs
49 - Ladder Push-ups

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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