Equipment Needed: Dumbbells + Mat
Level: EXTREME
Calories Burned: 804

Workout Breakdown:

Warm-up

01 - Non-Stop Push-ups
02 - DB Pull-Overs
03 - Lawn Press L
04 - HEAVY DB Deadlifts
05 - Lawn Press R
06 - S2S Step Curls
07 - Dual Hang Press
08 - ISO Makers L
09 - DB Pull-Overs
10 - HEAVY Kneeling Rows
11 - In & Out Coil Curls
12 - ISO Makers R
13 - DB Pull-Overs
14 - HEAVY Kneeling Rows
15 - HEAVY Chest Press
16 - Incline Wing Press
17 - Laying Lat Pulls
18 - Shoulder Shrug Press
19 - Half-Whole RDLs
20 - In & Out Mowers L
21 - Staggered Push-ups L
22 - DB Floor Dips
23 - In & Out Mowers R
24 - Staggered Push-ups R
25 - High Pull Curls
26 - RDL Step-Backs
27 - DB Landmine Rows
28 - 8 Push Low Holds
29 - HEAVY Chest Press
30 - Pull-Over Chest Flys
31 - Skull Crushers
32 - Alt DB Upright Rows
33 - ISO Heavy Rows L
34 - Rev Lunge Curls
35 - ISO Heavy Rows R
36 - Ladder Pulse RDLs
37 - Dbl Push Pike-Backs
38 - Kneeling HEAVY Shoulder Press
39 - Around the Worlds
40 - Renegade Push-ups
41 - Renegade Rows
42 - LRB Chest Press
43 - Kneeling Piston Press
44 - Close Grip Chest Press
45 - DB Pull-Overs
46 - Lawn MORES L
47 - Dbl Pour Curls
48 - Lawn MORES R
49 - Dive-Bombers
50 - 12 to 3 Concentration Flys
51 - Tri-Switch Rows
52 - Devil Press Ladders

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.

This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

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.