Equipment Needed: Dumbbells + Bench or Mat
Level: Advanced
Calories Burned: 334
Weights Used: 20-50lbs [9-22.7kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Wide Arm Swings
02 - Hug & Love Pulses
03 - BW W-Raise Press
04 - Pot Stirs L
05 - Pot Stirs R
06 - Patty Cake Wrist

01 - Incline Chest Press
02 - Incline Chest Fly
03 - Incline Chest Press
04 - Incline Chest Fly
05 - Seated Shoulder Press
06 - Seated Shoulder Shrugs
07 - Seated Shoulder Press
08 - Seated Shoulder Shrugs
09 - Bench Dips
10 - Dual OH Triceps Extensions
11 - Bench Dips
12 - Dual OH Triceps Extensions
13 - Flat DB Chest Press
14 - DB Chest Press Flys
15 - Flat DB Chest Press
16 - DB Chest Press Flys
17 - Seated Shoulder Shrug Press
18 - Seated Lat Raises
19 - Seated Shoulder Shrug Press
20 - Seated Lat Raises
21 - Bridge Hold Skull Crushers
22 - Elevated Detonation Push-Ups
23 - Bridge Hold Skull Crushers
24 - Elevated Detonation Push-Ups

Cool-Down
01 - Bench Tri/Lats Twists L
02 - Bench Tri/Lats Twists R
03 - Alt Pin the Needle
04 - Alt Side Stretch
05 - Scorpion Twists L
06 - Scorpion Twists R
07 - F2B Wrist Stretch

My HR stats: https://flow.polar.com/shared2/7e9b44f0c3e3fb403067f93600f13be0
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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.