Equipment Needed: Dumbbells, Dip Bars + Mat
Level: Advanced-Extreme
Calories Burned: 425

Workout Breakdown:

Warm-up:
01 - F2B Shoulder Swings
02 - The Windmill
03 - Walk-Outs
04 - Half & Half Push-ups
05 - Patty Cake Wrists

Workout:
01 - MAX Push-ups
02 - DB Floor Chest Press
03 - HEAVY DB Pull-Overs
04 - Alt Clean Press
05 - Infinity Curls
06 - Inverted Rows
07 - Dbl Pike-Back Push-ups
08 - HEAVY Lawn Press L
09 - High Pull Curls
10 - HEAVY Lawn Press R
11 - Push Thrust Push Curls
12 - Chest Pulse Dips
13 - Shoulder Shrug Press
14 - Swing Switch Burpees
15 - HEAVY Kneeling Rows
16 - Kneeling Coil Curls
17 - Decline Wing Press
18 - Inverted Rows
19 - S2S Step Curls
20 - Downward Geckos
21 - Close Grip Chest Press
22 - Pull-Over Chest Flys
23 - Kneeling Switch Press
24 - Chest Pulse Dips
25 - RDL Pulse Press
26 - In & Out Mowers L
27 - Dbl Pour Curls
28 - In & Out Mowers R

FINISHER - Devil Press Ladders

Cool-Down:
01 - Cat Cow
02 - Side Stretch L/R
03 - Alt Pin the Needle
04 - Modified Sun Flow
05 - Alt Scorpions
06 - Rev Wrist Stretch

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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