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Estimated Calories Burned:
224-477

Equipment Needed:
Dumbbells

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Trinity Push-ups
02 - Hammer Press
03 - Back Fly Deadlifts
04 - T-Crawls
05 - Floor Chest Press
06 - Skull Crushers
07 - Infinity Curls
08 - Liberty Swings L
09 - Walking Push-ups
10 - Liberty Swings R
11 - Kneeling Rows
12 - Kneeling Switch Press
13 - Mousetraps
14 - 12 to 3 Curls
15 - Sumo Deadlifts
16 - ISO Clean Press
17 - Slow Mowers L
18 - Slow Mowers R
19 - Kneeling Hammer Press
20 - Stacked-Foot Push-ups
21 - ISO Chest Press L
22 - Rev Table Press L
23 - ISO Chest Press R
24 - Rev Table Press R
25 - Skull Crushers
26 - ISO Hold Curls
27 - Stack Squat Tris
28 - Lawn Press L
29 - Concentration Curls L
30 - Lawn Press R
31 - Concentration Curls R
32 - Shoulder Shrugs
33 - Dbl Push Pike-Backs
34 - Rev Concentration Flys
35 - DB Deadlifts
36 - ISO Renegade Flys L
37 - Thrust Press Tris
38 - ISO Renegade Flys R
39 - Bridge Chest Press
40 - Skull Crushers
41 - Curly Flys
42 - Open Curl Press
43 - Dive-Bombers
44 - Tri-Back Flys
45 - F2B Overhead Tris L
46 - F2B Overhead Tris R
47 - Tri-Switch Rows
48 - Shoulder Shrugs
49 - Man-Makers

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.

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