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Estimated Calories Burned:
328-651

Equipment Needed:
Dumbbells, Bench, Resistance Bands, Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - MAX Push-ups
02 - DB Chest Press
03 - Decline Diamond Push
04 - Incline Chest Press
05 - Resistance Chest Flys
06 - Resistance Rows
07 - F2B Resistance Press
08 - Tri-Back Flys
09 - Lawnmower Press L
10 - MAX Push-ups
11 - Lawnmower Press R
12 - Resistance Rows
13 - Seated ISO Twist Press
14 - Ladder Push-ups
15 - Triceps Kick-Backs
16 - L2R Push-ups
17 - DB Chest Press
18 - L2R Decline Push-ups
19 - Seated Shoulder Press
20 - F2B Resistance Press
21 - In & Out Lawnmowers L
22 - ISO Leg Dips L
23 - In & Out Lawnmowers R
24 - ISO Leg Dips R
25 - Resistance Rows
26 - DB Chest Press
27 - Slow Decline Push-ups
28 - Alt Chest Press
29 - Resistance Chest Flys
30 - Lawnmower Press L
31 - Shoulder Shrugs
32 - Lawnmower Press R
33 - Resistance Rows
34 - Ladder Push-ups
35 - Seated Shoulder Press
36 - Seated ISO Twist Press
37 - F2B Resistance Press
38 - Side Tri-Raise L
39 - Resistance Rows
40 - Side Tri-Raise R
41 - Floor Chest Press
42 - Skull Crushers
43 - Lawnmowers L
44 - Lawnmowers R
45 - ISO DB Chest Press
46 - Resistance Chest Flys
47 - Resistance Rows
48 - Shoulder Shrugs
49 - 8 Push Low Holds

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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