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Estimated Calories Burned:
212-428

Equipment Needed:
Dumbbells, Mat + Resistance Bands

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - LRB Curls
02 - Lawn Press L
03 - In & Out Resistance Curls
04 - Open Close Press
05 - LRB Supinated Rows
06 - LRB Curls
07 - Lawn Press R
08 - In & Out Resistance Curls
09 - Open Close Press
10 - LRB Supinated Rows
11 - ISO Hold Curls
12 - Slow Mowers L
13 - Resistance Curls
14 - ISO Fly to Y L
15 - Resistance Rows
16 - ISO Hold Curls
17 - Slow Mowers R
18 - Resistance Curls
19 - ISO Fly to Y R
20 - Resistance Rows
21 - Concentration Flys L
22 - Rev Lunge Curls
23 - LRB Resistance Curls
24 - Kneeling Switch Press
25 - Heavy Kneeling Rows
26 - Concentration Flys R
27 - Rev Lunge Curls
28 - LRB Resistance Curls
29 - Kneeling Switch Press
30 - Heavy Kneeling Rows
31 - Back Fly Curl Press
32 - In & Out Deadlifts
33 - High Pull Curls
34 - Kneeling Piston Press
35 - Resistance Rows
36 - Back Fly Curl Press
37 - In & Out Deadlifts
38 - High Pull Curls
39 - Kneeling Piston Press
40 - Resistance 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.

If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.