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Estimated Calories Burned:
219-452

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Non-Stop Push-ups
02 - Dbl Swing Press
03 - High Pull Squats L
04 - L2R Ground Worms
05 - High Pull Squats R
06 - W Curls
07 - ISO Leg Push-ups L
08 - Rev Tabletop Press L
09 - ISO Leg Push-ups R
10 - Rev Tabletop Press R
11 - L2R ISO Hold Curls
12 - Rev Grip DB Push-ups
13 - Floor Chest Press
14 - Floor Chest Flys
15 - Lawn Press L
16 - 12 to 3 Curls
17 - Lawn Press R
18 - Low Pulse Push-up
19 - Kneeling Piston Press
20 - Side Tri Raise L
21 - Row Hold Kick-Backs R
22 - Side Tri Raise R
23 - Row Hold Kick-Backs L
24 - Cross Curl Press
25 - Sphinx Ladder Push-ups
26 - ISO DB Chest Press
27 - Skull Crushers
28 - Kneeling Heavy Hammers L
29 - Lawn Mores L
30 - Kneeling Heavy Hammers R
31 - Lawn Mores R
32 - ISO Dive-Bombers
33 - High Pull Curls
34 - Back Row Flys
35 - Heavy Tri-Switch Rows
36 - Pull-Over Push-ups
37 - Kneeling Switch Press
38 - Heavy Floor Press

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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