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Estimated Calories Burned:
288-571

Equipment Needed:
Dumbbells, Bench, Resistance Bands, Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - MAX DB Push-ups
02 - Resistance Rows
03 - MAX DB Push-ups
04 - Resistance Rows
05 - DB Chest Press
06 - Seated Shoulder Press
07 - Heavy Mowers L
08 - Decline Pike-Back Push
09 - Heavy Mowers R
10 - DB Chest Flys
11 - Skull Crushers
12 - Resistance Chest Flys
13 - F2B Resistance Press
14 - Lawn Press L
15 - Pull-Over Push-ups
16 - Lawn Press R
17 - Resistance Rows
18 - Incline Chest Press
19 - Incline Chest Flys
20 - Rev Incline DB Rows
21 - Rev Incline DB Flys
22 - Seated Shoulder Press
23 - Seated ISO Twist Press
24 - ISO Leg Dips L
25 - Shoulder Shrug Press
26 - ISO Leg Dips R
27 - Alt Chest Press
28 - Resistance Chest Flys
29 - Lawn MORES L
30 - 1-2-3 Push-ups
31 - Lawn Mores R
32 - Resistance Rows
33 - ISO Concentration Flys L
34 - Tri-Switch Rows
35 - ISO Concentration Flys R
36 - Decline Diamond Push
37 - Kneeling Switch Press
38 - Side Tri Raise L
39 - Resistance Rows
40 - Side Tri Raise R
41 - F2B Resistance Press
42 - In & Out Mowers L
43 - ISO Chest Press L
44 - In & Out Mowers R
45 - ISO Chest Press R
46 - Seated Open Close Press
47 - Kneeling 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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