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Estimated Calories Burned:
230-464

Equipment Needed:
Dumbbells + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Elevated Ladder Push
02 - Resistance Rows
03 - DB Chest Press
04 - Side Tri-Raise L
05 - Back Fly Press
06 - Elevated Ladder Push
07 - Resistance Rows
08 - DB Chest Press
09 - Side Tri-Raise R
10 - Back Fly Press
11 - Push-Pike Geckos
12 - Tris Extension Press
13 - Kneeling Rows
14 - DB Chest Flys
15 - Slow Resistance Rows
16 - Push-Pike Geckos
17 - Tris Extension Press
18 - Kneeling Rows
19 - DB Chest Flys
20 - Slow Resistance Rows
21 - Lawn Press L
22 - T-Crawls
23 - Tri-Back Flys
24 - Eccentric Push-ups
25 - ISO Chest Press L
26 - Lawn Press R
27 - T-Crawls
28 - Tri-Back Flys
29 - Eccentric Push-ups
30 - ISO Chest Press R
31 - Tri-Switch Rows
32 - Stacked Foot Push-ups
33 - Floor Press Rotations
34 - LRB Skull Crushers
35 - Shoulder Shrug Press
36 - Tri-Switch Rows
37 - Stacked Foot Push-ups
38 - Floor Press Rotations
39 - LRB Skull Crushers
40 - Shoulder Shrug Press

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.

If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.