Estimated Calories Burned:
212-428

Equipment Needed:
Dumbbells + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Standard Push-ups
02 - HEAVY DB Chest Press (2x 50lbs/22.7kg)
03 - DB Pull-Overs (2x 25lbs/11.3kg)
04 - HEAVY Kneeling Rows (2x 50lbs/22.7kg)
05 - HEAVY Shoulder Press (35lbs/15.9kg)
06 - Seated Straddle Snatch (30lbs/13.6kg)
07 - Slow Mowers L (50lbs/22.7kg)
08 - Alt DB Back Flys (25lbs/11.3kg)
09 - Slow Mowers R (50lbs/22.7kg)
10 - Downward Geckos
11 - DB Bridge Press (2x 50lbs/22.7kg)
12 - DB Chest Flys (2x 50lbs/22.7kg)
13 - DB Floor Dips (2x 50lbs/22.7kg)
14 - Dbl Lawn Press L (35lbs/15.9kg)
15 - Stacked Foot Geckos L
16 - Around the Worlds (2x 20lbs/9.1kg)
17 - Dbl Lawn Press R (35lbs/15.9kg)
18 - Stacked Foot Geckos L
19 - Kneeling Open Close Press (2x 25lbs/11.3kg)
20 - Slow DB Floor Dips (2x 50lbs/22.7kg)
21 - Skull Crushers (2x 20lbs/9.1kg)
22 - Rev Table-Top Press L (30lbs/13.6kg)
23 - Rev Table-Top Press R (30lbs/13.6kg)
24 - Tri-Switch Rows (50lbs/22.7kg)
25 - Slow Wide Push-ups
26 - ISO DB Chest Press L (50lbs/22.7kg)
27 - Kneeling Turkish Press L (30lbs/13.6kg)
28 - HEAVY Kneeling Rows (2x 50lbs/22.7kg)
29 - ISO DB Chest Press R (50lbs/22.7kg)
30 - Kneeling Turkish Press R (30lbs/13.6kg)
31 - DB Pull-Overs (2x 25lbs/11.3kg)
32 - F2B Kneeling Tris L (20lbs/9.1kg)
33 - ISO Renegades L (25lbs/11.3kg)
34 - F2B Kneeling Tris R (20lbs/9.1kg)
35 - ISO Renegades R (25lbs/11.3kg)
36 - Shoulder Shrug Press (2x 35lbs/15.9kg)
37 - Lawn-MORES L (30lbs/13.6kg)
38 - Lawn-MORES R (30lbs/13.6kg)
39 - DB Pike-Back Push (2x 25lbs/11.3kg)
40 - MAX DB Chest Press (2x 50lbs/22.7kg)

Cool-Down
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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