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Estimated Calories Burned:
295-582

Equipment Needed:
Dumbbells, Resistance Bands, Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Alt DB Curls
01 - High Pull Curls
02 - Lawn Press L
03 - Resistance Curls
04 - Lawn Press R
05 - Resistance Rows
06 - Shoulder Swing Press
07 - High Pull Squats L
08 - DB Curls
09 - High Pull Squats R
10 - Resistance Curls
11 - ISO Lawnmowers L
12 - ISO Lawnmowers R
13 - Resistance Rows
14 - Twist Curls
15 - Plank Row Flys L
16 - Resistance Curls
17 - Plank Row Flys R
18 - Open-Arnold Press
19 - DBL Curl Rows
20 - In & Out Mowers L
21 - In & Out Curls
22 - In & Out Mowers R
23 - DB Deadlifts
24 - Resistance Rows
25 - TYAs
26 - Alt DB Curls
27 - Twisting Resistance Curls
28 - Renegade Push L
29 - ISO Lunge Curls L
30 - Renegade Push R
31 - ISO Lunge Curls R
32 - Resistance Rows
33 - In & Out Flys
34 - Lawn Mores L
35 - Twist Curls
36 - Lawn Mores R
37 - Alt DB Curls
38 - Open Resistance Curls
39 - ISO Squat Press L
40 - Rev In & Out Flys
41 - ISO Squat Press R
42 - Shoulder Shrugs
43 - Resistance Rows
44 - Alt Back Flys
45 - ISO Hold Curls
46 - Fly Curl Press
47 - DB Deadlifts
48 - Tri-Switch Rows
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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