4 Hour Body Superhumans United
4 Hour Body Forum
4 Hour Nation
Geek to Freak Routine at Home
For anyone who wants to do the Geek to Freak at home instead of joining a gym, here's a version of the exercises you can do with just 2 pairs of dumbbells (heavy and light) and an exercise ball.
View Full Tutorial
Superset: Dumbbell Pullover + Bent-Over Dumbell Row
Dumbbell Front Lunges: 1 set to failure
Superset: Dumbbell Fly + Double Chair Dips
Lying Dumbbell Leg Curl: 1 set to failure
Reverse-Grip Dumbbell Curl: 1 set to failure
Standing Dumbbell Calf Raises: 1 set to failure
Dumbbell myotatic crunches: 1 set to failure
Bonus round: 60 Kettlebell Swings
Learn from the Bests
© 2013 4 Hour People. All rights reserved.