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Estimated Calories Burned:
328-651

Equipment Needed:
Dumbbells, Bench, Resistance Bands, Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Incline Chest Press
02 - Decline MAX Push-ups
03 - Incline Chest Fly
04 - Slow Decline Push-ups
05 - DB Chest Press
06 - Resistance Chest Flys
07 - Resistance Rows
08 - Seated Shoulder Press
09 - In & Out Flys
10 - Seated ISO Twist Press
11 - F2B Resistance Press
12 - MAX Push-ups
13 - High Pull Rows
14 - Renegade Flys L
15 - F2B Triceps Raise L
16 - Renegade Flys R
17 - F2B Triceps Raise R
18 - Resistance Rows
19 - Incline Chest Press
20 - Decline MAX Push-ups
21 - Incline Chest Fly
22 - Slow Decline Push-ups
23 - DB Chest Press
24 - Resistance Chest Flys
25 - Resistance Rows
26 - Seated Shoulder Press
27 - In & Out Flys
28 - Seated ISO Twist Press
29 - F2B Resistance Press
30 - MAX Push-ups
31 - High Pull Rows
32 - Renegade Flys L
33 - F2B Triceps Raise L
34 - Renegade Flys R
35 - F2B Triceps Raise R
36 - Resistance Rows
37 - Incline Chest Press
38 - Decline MAX Push-ups
39 - Incline Chest Fly
40 - Slow Decline Push-ups
41 - DB Chest Press
42 - Resistance Chest Flys
43 - Resistance Rows
44 - Seated Shoulder Press
45 - In & Out Flys
46 - Seated ISO Twist Press
47 - F2B Resistance Press
48 - Shoulder Shrugs
49 - MAX 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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