Equipment Needed: Dumbbells
Level: Intermediate-Advanced
Calories Burned: 316
Weights Used: 15-20 lbs [7-9 kg]

Workout Breakdown:

Warm-up:
01 - Clap Pull Step-Backs
02 - F2B Shoulder Swings
03 - Alt Shoulder Stretch
04 - Hinge Fly Trunk Twists
05 - Windmill Sweeps

Workout:
01 - STAPLE: Lat Raises
02 - Hammer Arch Curls
03 - Dbl Lawn Press L
04 - Dbl Lawn Press R
05 - Criss-Cross Bent Back Rows
06 - Alt Standing Chest Flys
07 - Standing Tri Kick-Backs
08 - STAPLE: 12 to 3 Lat Raises
09 - In & Out Shoulder Shrugs
10 - Dbl Piston Press
11 - Lawn Mores L
12 - Dbl Curl Pours
13 - Lawn Mores R
14 - Dual Hang Press
15 - STAPLE: Around the Worlds
16 - Alt DB Floor Snatch
17 - ISO Twist Snatch L
18 - Flip Grip Ext Rot Steps
19 - ISO Twist Snatch R
20 - Back Fly Hammer Curls
21 - Zottman Curls
22 - STAPLE: Front T-Raise
23 - Halo Cross Cleans
24 - Alt FWD Pass Squat Drives
25 - L2R Sweeping Pass
26 - L2R Side Lunge Rows
27 - Alt DB High Pulls
28 - OH Tri Extension Press
29 - STAPLE: Dbl Lat Raise Pours

Cool-Down:
01 - In & Out T-Spine Flex
02 - Jefferson CARs
03 - Shoulder Stretch L/R
04 - The Windmill
05 - Standing Trunk Twists
06 - Pot Stirs L
07 - Pot Stirs R

Disclaimer:
All information provided by Millionaire Hoy LLC is of a general nature and is for educational/entertainment purposes only. It is strongly recommend that you consult with your doctor and fitness professional before beginning this or any exercise program. The use of any information provided on this site is solely at your own risk.