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Estimated Calories Burned:
219-452

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - High Pull Curl Press
02 - Side Shift Push-ups
03 - Heavy Hammer Rows L
04 - S2S Squat Curls
05 - Heavy Hammer Rows R
06 - Rev Grip DB Push-ups
07 - Open Close ISO Press
08 - Back Row Flys
09 - Threader Push-ups L
10 - Floor Chest Press
11 - Threader Push-ups R
12 - Windmill Curls
13 - ISO Clean Press L
14 - V-Worms
15 - ISO Clean Press R
16 - Walking Push-ups
17 - Lawn Mores L
18 - Side Tri Raise L
19 - Lawn Mores R
20 - Side Tri Raise R
21 - ISO Hold Curls
22 - ISO Dive-Bombers
23 - Kneeling Piston Press
24 - ISO DB Chest Press
25 - Skull Crushers
26 - In & Out Mowers L
27 - Pike-Tap Push-ups
28 - In & Out Mowers R
29 - In & Out Curls
30 - Tri-Switch Rows
31 - Cross Curl Press
32 - Trinity Push-ups
33 - Curly Flys
34 - Pull-Over Push-ups
35 - Kneeling Rows
36 - High Pull Curls
37 - Accordions
38 - Heavy Floor 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.