Estimated Calories Burned:
212-428

Equipment Needed:
Dumbbells

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - ISO Curl Twist Press Holds L (1x 25lbs + 30lbs)
02 - In & Out Mowers L (35lbs/15.9kg)
03 - Shoulder Shrug Press (2x 35lbs/15.9kg)
04 - HEAVY Sumo D-Lifts (2x 35lbs/15.9kg)
05 - ISO Curl Twist Press Holds R (1x 25lbs + 30lbs)
06 - In & Out Mowers R (35lbs/15.9kg)
07 - Shoulder Shrug Press (2x 35lbs/15.9kg)
08 - HEAVY Sumo D-Lifts (2x 50lbs/22.7kg)
09 - Side Step Curls (2x 25lbs/11.3kg)
10 - Back Fly Curls (2x 25lbs/11.3kg)
11 - HEAVY Kneeling Rows (2x 50lbs/22.7kg)
12 - Table Twist Press L (25lbs/11.3kg)
13 - Side Step Curls (2x 25lbs/11.3kg)
14 - Back Fly Curls (2x 25lbs/11.3kg)
15 - HEAVY Kneeling Rows (2x 50lbs/22.7kg)
16 - Table Twist Press R (25lbs/11.3kg)
17 - MAX DB Curls (2x 25lbs/11.3kg)
18 - Step-Back Deadlifts (2x 35lbs/15.9kg)
19 - HEAVY Slow Mowers L (50lbs/22.7kg)
20 - Laying Lat Pulls (2x 10lbs/4.5kg)
21 - MAX DB Curls (2x 25lbs/11.3kg)
22 - Step-Back Deadlifts (2x 35lbs/15.9kg)
23 - HEAVY Slow Mowers R (50lbs/22.7kg)
24 - Laying Lat Pulls (2x 10lbs/4.5kg)
25 - HEAVY Con Curl Press L (35lbs/15.9kg)
26 - Lawn MORES L (35lbs/15.9kg)
27 - HEAVY Twist Curls (2x 35lbs/15.9kg)
28 - Back Fly Deadlifts (2x 25lbs/11.3kg)
29 - HEAVY Con Curl Press R (35lbs/15.9kg)
30 - Lawn MORES R (35lbs/15.9kg)
31 - HEAVY Twist Curls (2x 35lbs/15.9kg)
32 - Back Fly Deadlifts (2x 25lbs/11.3kg)
33 - 12 to 3 Curls (2x 25lbs/11.3kg)
34 - HEAVY Shoulder Shrugs (2x 50lbs/22.7kg)
35 - Around the Worlds (2x 15lbs/6.8kg)
36 - L2R Back Fly Step Press (2x 25lbs/11.3kg)
37 - 12 to 3 Curls (2x 25lbs/11.3kg)
38 - HEAVY Shoulder Shrugs (2x 50lbs/22.7kg)
39 - Around the Worlds (2x 15lbs/6.8kg)
40 - L2R Back Fly Step 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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