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Estimated Calories Burned:
295-582

Equipment Needed:
Dumbbells, Resistance Bands, Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - MAX Push-ups
02 - High Pull Curls
03 - Lawn Press L
04 - ISO Hold Curls
05 - Lawn Press R
06 - Resistance Curls
07 - Resistance Rows
08 - Diamond Push-ups
09 - DB Chest Press
10 - Skull Crushers
11 - Side Tri-Raise L
12 - Kneeling ISO Press L
13 - Side Tri-Raise R
14 - Kneeling ISO Press R
15 - Resistance Rows
16 - Alt Curls
17 - Alt Resistance Curls
18 - Renegade Push L
19 - ISO Squat Press L
20 - Renegade Push R
21 - ISO Squat Press R
22 - Lunge Curl Flys
23 - Twist Curls
24 - Resistance Rows
25 - L2R Push-ups
26 - ISO DB Chest Press
27 - L2R Skull Crushers
28 - Open Arnold Press
29 - In & Out Mowers L
30 - ISO DB Swings
31 - In & Out Mowers R
32 - Dive-Bombers
33 - Shoulder Swing Press
34 - Resistance Rows
35 - In & Out Curls
36 - Resistance Curl Twists
37 - Push Row Flys L
38 - In & Out Flys
39 - Push Row Flys R
40 - Cross-Body Curls
41 - Alt Resistance Curls
42 - Stack Push-ups
43 - Lawnmowers L
44 - Tri-Back Flys
45 - Lawnmowers R
46 - Resistance Rows
47 - Shoulder Shrugs
48 - Ladder Push-ups
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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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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