Equipment Needed: Dumbbells + Mat
Level: Advanced-EXTREME
Calories Burned: 671

Workout Breakdown:

Warm-up

01 - 30 - Non-Stop Push-ups
02 - 45 - Slow Push-ups
03 - 60 - DB Chest Press
04 - 45 - Dbl Lawn Press L
05 - 45 - Dbl Lawn Press R
06 - 30 - Alt DB Curls
07 - 45 - W-Curls
08 - 60 - Slow Zottman Curls
09 - 45 - ISO Row Flys L
10 - 45 - ISO Row Flys R
11 - 30 - Pike-Tap Push-ups
12 - 45 - Close Grip Chest Press
13 - 60 - DB Pull-Overs
14 - 45 - Alt High Pulls
15 - 45 - TYAs
16 - 30 - Alt DB Snatch
17 - 45 - Kneeling Shoulder Press Pulse
18 - 60 - Shoulder Shrug Press
19 - 45 - DB Row Flys
20 - 45 - DB Pour Curls
21 - 30 - Hi-Low High Pulls
22 - 45 - HEAVY Kneeling Rows
23 - 60 - Laying Lat Pulls
24 - 45 - Downward Geckos
25 - 45 - ISO Hold Curls
26 - 30 - Dbl Pulse Curls
27 - 45 - Dbl Curl Rev Lunges
28 - 60 - Cross-Body Curls
29 - 45 - RDL Pulse Press
30 - 45 - Renegade Rows
31 - 30 - Pulse-Ups
32 - 45 - Rev Grip Chest Press
33 - 60 - DB Chest Fly
34 - 45 - Alt DB Floor Snatch
35 - 45 - Rev Lunge Curls
36 - 30 - High Pull Curls
37 - 45 - Back Fly RDLs
38 - 60 - Around the Worlds
39 - 45 - Slow Mowers L
40 - 45 - Slow Mowers R
41 - 30 - Diamond Push-ups
42 - 45 - Alt Chest Press
43 - 60 - Wide Slow Push-ups
44 - 45 - Side Threader Press L
45 - 45 - Side Threader Press R
46 - 30 - Lawn-Mower Switches
47 - 45 - HEAVY Kneeling Rows
48 - 60 - Back TI Raise
49 - 45 - 12 to 3 Flys
50 - 45 - ISO Landmine Rows
51 - 60 - Dbl Push Curl 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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