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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 Deadlifts
02 - Pull-Ups
03 - In & Out Coil Curls
04 - Resistance Curls
05 - ISO Row Flys L
06 - ISO Row Flys R
07 - Resistance Deadlifts
08 - Inverted Rows
09 - Side Step Curls
10 - LRB Resistance Curls
11 - Deadlift Calves
12 - DB Glutes Bridge
13 - Kneeling In & Out Press
14 - Dbl Row Holds
15 - 12 to 3 Flys
16 - Wide Pull-Ups
17 - Sumo Deadlifts
18 - Dbl High Pull Curl
19 - In & Out Resistance Curls
20 - ISO Leg Rows
21 - Resistance Rows
22 - Shoulder Shrug Press
23 - Rev Lunge Curls
24 - Dbl In & Out D-Lifts
25 - DB Glutes Bridge
26 - Kneeling Glutes Bridge
27 - Dual Hang Press
28 - Resistance Curl Burns
29 - Tri-Switch Rows
30 - Dead-Hang Pull-Ups
31 - LRB Curls
32 - Half Whole Deadlifts
33 - Slow Rows
34 - Resistance Rows
35 - Concentration Flys
36 - In & Out Curls
37 - DB Glutes Bridge
38 - Back TI Raise
39 - 1-2-3 Rows
40 - In & Out Resistance Curls
41 - Heavy DB Deadlifts
42 - Resistance Deadlifts
43 - Tri-Calves Killers
44 - Flip Grip Pull-Ups
45 - DB Glutes Bridge
46 - Concentration Curls L
47 - Concentration Curls R
48 - Inverted Rows
49 - 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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