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Estimated Calories Burned:
295-582

Equipment Needed:
Dumbbells, Resistance Bands, Pull-up Bar

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Pull-ups
02 - ISO Hold Rows
03 - Lawn Press L
04 - High Pull Curls
05 - Lawn Press R
06 - Resistance Curls
07 - Shoulder Swing Press
08 - Tri-Switch Rows
09 - 12 to 3 Curls
10 - Resistance Rows
11 - Pull-ups
12 - Zottman Curls
13 - Open Arnold Press
14 - ISO Hold Rows
15 - Concentration Flys
16 - High Pull Squats R
17 - DB Curls
18 - High Pull Squats R
19 - Resistance Curls
20 - Heavy Deadlifts
21 - Pull-ups
22 - ISO Hold Curls
23 - In & Out Mowers L
24 - Resistance Curls
25 - In & Out Mowers R
26 - 12 to 3 Flys
27 - Hammer Press Rows
28 - Cross-Body Curls
29 - Kneeling Rows
30 - Resistance Rows
31 - Pull-ups
32 - ISO Lawnmowers L
33 - ISO Lawnmowers R
34 - Alt Curls
35 - Resistance Curls
36 - Kneeling Row Holds
37 - ISO Kneeling Curls L
38 - Kneeling Switch Press
39 - ISO Kneeling Curls R
40 - Heavy Deadlifts
41 - Pull-ups
42 - Twist Curls
43 - Alt Resistance Curls
44 - Lawn Mores L
45 - Lawn Mores R
46 - Kneeling Twist Press
47 - Alt Curls
48 - Fly Press Renegades
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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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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