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Estimated Calories Burned:
288-571

Equipment Needed:
Dumbbells, Pull-up Bar, Dip Bars, Resistance Bands, Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Back Fly Curl Press
02 - Pull-Ups
03 - Resistance Deadlifts
04 - Inverted Rows
05 - In & Out Coil Curls
06 - Slow Mowers L
07 - Dual Hang Snatch
08 - Slow Mowers R
09 - ISO Hold Curls
10 - Resistance Curls
11 - Resistance Deadlifts
12 - Slow Rows
13 - DB Glutes Bridge
14 - Kneeling Infinity Curl Press
15 - DB Pulse D-Lifts
16 - Wide Pull-Ups
17 - ISO Leg Rows L
18 - Row Hold Glutes Thrusts
19 - ISO Leg Rows R
20 - High Pull Curls
21 - In & Out Resistance Curls
22 - Lint Rollers L
23 - Lawnmower Press L
24 - Lint Rollers R
25 - Lawnmower Press R
26 - In & Out Curls
27 - Sumo Deadlifts
28 - Resistance Rows
29 - DB Glutes Bridge
30 - Dead-Hang Pull-Ups
31 - Resistance Deadlifts
32 - Switch Leg Rows
33 - Arnold Curl Press
34 - Open Resistance Curls
35 - Back Fly Deadlifts
36 - Kneeling Rows
37 - DB Glutes Bridge
38 - Concentration Curls L
39 - Kneeling Switch Press
40 - Concentration Curls R
41 - ISO Balance Hams L
42 - Tri-Switch Rows
43 - ISO Balance Hams R
44 - Flip Grip Pull-Ups
45 - Resistance Rows
46 - 12 to 3 Flys
47 - Rev Lunge Curls
48 - Inverted Rows
49 - High Pull Curls

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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