Estimated Calories Burned:
250-529

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - 12 to 3 Curls
02 - ISO Row Flys L
03 - Stacked Foot Push-ups
04 - ISO Row Flys R
05 - Alt Clean Press
06 - 8 Push Low Holds
07 - DB Chest Press
08 - DB Chest Flys
09 - Skull Crushers
10 - Open Close Press
11 - Circle Pour Curls
12 - In & Out Mowers L
13 - Push Knee Pikes
14 - In & Out Mowers R
15 - Shoulder Shrug Press
16 - Side Step Curls
17 - Kneeling Rows
18 - Dive-Bombers
19 - ISO DB Chest Press L
20 - Side Tri Raise L
21 - ISO DB Chest Press R
22 - Side Tri Raise R
23 - Kneeling Curl Press
24 - Tri-Switch Rows
25 - T-Crawls
26 - Lawn Press L
27 - Rev Lunge Curls
28 - Lawn Press R
29 - Inch & Out Worms
30 - High Pull Curls
31 - Back Fly Deadlifts
32 - Close Squeeze Push
33 - Kneeling Switch Press
34 - Concentration Curl L
35 - Kneeling Rows
36 - Concentration Curl R
37 - Alt DB Chest Press
38 - Neutral Grip Press
39 - Tri-Back Flys
40 - In & Out Curls
41 - Accordions
42 - TYAs
43 - Slow Mowers L
44 - Slow Mowers R
45 - Side Threaders L
46 - Tri-Switch Rows
47 - Side Threaders R
48 - Shoulder Shrugs
49 - Detonator Push-ups

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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