Estimated Calories Burned:
162-334

Equipment Needed:
Dumbbells + Mat + Pull-up Bar

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Non-Stop Push-ups
02 - DB Chest Press
03 - DB Pull-Overs
04 - Wide Pull-ups
05 - Chin-Ups
06 - ISO Row Flys L
07 - ISO Row Flys R
08 - Heavy Kneeling Rows
09 - Shoulder Shrug Press
10 - Dual Hang Snatch
11 - Infinity Curls
12 - Side Step Curls
13 - Dbl Pour Curls
14 - Rev Table Press L
15 - Rev Table Press R
16 - Close Squeeze Push-ups
17 - DB Bridge Press
18 - DB Chest Flys
19 - DB Floor Dips
20 - Kneeling Clean Press
21 - Dead- Hang Pull-ups
22 - Chin-ups
23 - Tri-Grip Pull-ups
24 - Downward Geckos
25 - Skull Crushers
26 - Kneeling Shoulder Press
27 - Kneeling Piston Press
28 - Fly Around the World
29 - Table Twist Press L
30 - Table Twist Press R

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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