Estimated Calories Burned:
279-576

Equipment Needed:
Dumbbells + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - 30 - DB Quick Push-ups
02 - 45 - DB Standard Push-ups
03 - 60 - DB Slow Push-ups
04 - 45 - HEAVY DB Rows L
05 - 45 - HEAVY DB Rows R
06 - 30 - Alt DB Curls
07 - 45 - Infinity Curls
08 - 60 - Eccentric Curls
09 - 45 - Back Fly Deadlifts
10 - 45 - Kneeling Rows
11 - 30 - Quick Chest Press
12 - 45 - DB Bridge Press
13 - 60 - Dbl Pump Slow Press
14 - 45 - Row Hold Kick-Backs L
15 - 45 - Row Hold Kick-Backs R
16 - 30 - Pike Push-ups
17 - 45 - Shoulder Shrug Press
18 - 60 - Kneeling Piston Press
19 - 45 - ISO Row Flys L
20 - 45 - ISO Row Flys R
21 - 30 - Quick DB Floor Dips
22 - 45 - Slow DB Floor Dips
23 - 60 - Skull Crushers
24 - 45 - Lawn Press L
25 - 45 - Lawn Press R
26 - 30 - DB Pulse Push
27 - 45 - Walking DB Push-ups
28 - 60 - Slow DB Wide Push-ups
29 - 45 - Alt High Pulls
30 - 45 - Laying Lat Pulls
31 - 30 - Quick Curls
32 - 45 - W-Hold Curls
33 - 60 - Zottman Curls
34 - 45 - Table Twist Press L
35 - 45 - Table Twist Press R
36 - 30 - Wide Trap Shrugs
37 - 45 - Around the Worlds
38 - 60 - 12 to 3 Con Flys
39 - 45 - Dbl Curl Pours
40 - 45 - Inchworm Ladders
41 - 30 - Close Twist Chest Press
42 - 45 - Slow Chest Press
43 - 60 - Alt Chest Press
44 - 45 - HEAVY Con Curl Press L
45 - 45 - HEAVY Con Curl Press R
46 - 30 - Tri-Switch Rows
47 - 45 - Renegade Push-ups
48 - 60 - Back Swimmers
49 - 45 - Side Tri Raise L
50 - 45 - Side Tri Raise R
51 - 60 - High Pull Curl Ladders

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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