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Estimated Calories Burned:
212-428

Equipment Needed:
Dumbbells, Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Detonator Push-ups
02 - Concentration Tri Flys
03 - DB Chest Press
04 - Side Tri Raise L
05 - Kneeling Open Close Press
06 - Detonator Push-ups
07 - Concentration Tri Flys
08 - DB Chest Press
09 - Side Tri Raise R
10 - Kneeling Open Close Press
11 - Slow Mowers L
12 - Dbl Push Pike-Backs
13 - L2R Chest Press Holds
14 - Skull Crushers
15 - ISO Concentration Flys L
16 - Slow Mowers R
17 - Dbl Push Pike-Backs
18 - L2R Chest Press Holds
19 - Skull Crushers
20 - ISO Concentration Flys R
21 - Trinity Push-ups
22 - Kneeling Rows
23 - ISO Chest Press L
24 - Kneeling Piston Press
25 - Shoulder Shrugs
26 - Trinity Push-ups
27 - Kneeling Rows
28 - ISO Chest Press R
29 - Kneeling Piston Press
30 - Shoulder Shrugs
31 - Tri-Switch Rows
32 - Stacked Foot Push-ups
33 - Rotation Flys
34 - Chest Fly Tris
35 - Back Fly Deadlifts
36 - Tri-Switch Rows
37 - Stacked Foot Push-ups
38 - Rotation Flys
39 - Chest Fly Tris
40 - Back Fly Deadlifts

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.

If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.