Estimated Calories Burned:
212-428

Equipment Needed:
Dumbbells

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Infinity Curls (2x 25lbs/11.3kg)
02 - Open Close Curls (2x 25lbs/11.3kg)
03 - HEAVY Slow Mowers L (50lbs/22.7kg)
04 - In & Out Mowers L (35lbs/15.9kg)
05 - ISO Balance Hams L (50lbs/22.7kg)
06 - HEAVY Slow Mowers R (50lbs/22.7kg)
07 - In & Out Mowers R (35lbs/15.9kg)
08 - ISO Balance Hams R (50lbs/22.7kg)
09 - In & Out Curls (2x 25lbs/11.3kg)
10 - W Squeeze Curls (2x 25lbs/11.3kg)
11 - Around the Worlds (2x 15lbs/6.8kg)
12 - Lawn-MORES L (30lbs/13.6kg)
13 - Lawn-MORES R (30lbs/13.6kg)
14 - Side Step Curls (2x 25lbs/11.3kg)
15 - High Pull Deadlifts (2x 30lbs/13.6kg)
16 - Laying Lat Pulls (2x 10lbs/4.5kg)
17 - Kneeling MAX Curls (2x 25lbs/11.3kg)
18 - Dbl DB Pull-Overs (2x 25lbs/11.3kg)
19 - Plank Row Flys L (15lbs/6.8kg)
20 - HEAVY Con Curl Press L (35lbs/15.9kg)
21 - Plank Row Flys R (15lbs/6.8kg)
22 - HEAVY Con Curl Press R (35lbs/15.9kg)
23 - Dbl DB Pull-Overs (2x 25lbs/11.3kg)
24 - Back Fly Deadlifts (2x 30lbs/13.6kg)
25 - 12 to 3 Concentration Flys (2x 15lbs/6.8kg)
26 - LRB Curls (2x 25lbs/11.3kg)
27 - HEAVY Slow Mowers L (50lbs/22.7kg)
28 - HEAVY Slow Mowers R (50lbs/22.7kg)
29 - Rev Lunge Curls (2x 25lbs/11.3kg)
30 - Step-Back Deadlifts (2x 30lbs/13.6kg)
31 - Light W Squeeze Flys (2x 10lbs/4.5kg)
32 - Side Plank Threaders L (30lbs/13.6kg)
33 - Dbl DB Pull-Overs (2x 25lbs/11.3kg)
34 - Side Plank Threaders R (30lbs/13.6kg)
35 - Laying Lat Pulls (2x 10lbs/4.5kg)
36 - Kneeling Open Close Curls (2x 25lbs/11.3kg)
37 - HEAVY Twist Curls (2x 35lbs/15.9kg)
38 - HEAVY Kneeling Rows (2x 50lbs/22.7kg)
39 - HEAVY Shoulder Shrugs (2x 50lbs/22.7kg)
40 - Back Fly Curl Press (2x 25lbs/11.3kg)

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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