Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned:
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Huge Arm Swings
02 - Inchworms
03 - Walk the Dog
04 - World's Best Stretch
05 - F2B Wrist Stretch
06 - Alt Side Stretch

01 - S2S Arnold Press Steps
02 - DB Con Snatch L
03 - DB Con Snatch R
04 - Dbl Back Fly Curls
05 - BW Dbl Pike-Back Push-Ups
06 - DB Chest Press
07 - Kneeling Piston Press
08 - Concentration Curls L
09 - Concentration Curls R
10 - Kneeling OH Tri-Extensions
11 - DB Pull-Overs
12 - Kneeling Rows
13 - Hammer Curl Press
14 - 12 to 3 Lat Raises
15 - Dead-Drop Rows L
16 - Dead-Drop Rows R
17 - Detonation Push-Ups
18 - DB Chest Press
19 - DB Floor Dips
20 - Front Shoulder Shrugs
21 - Cross-Grab Gorilla Rows
22 - Lawn MORES L
23 - Lawn MORES R
24 - Slow-Mo Push-Ups
25 - Shoulder Shrug Press
26 - Dbl Hi-Hold Curls
27 - Alt Bent Back Flys
28 - S2S W-Raise Press
29 - Diamond Push-Ups
30 - Skull Crushers
31 - Kneeling W-Curl Thrusts
32 - Kneeling Clean Press
33 - Kneeling Rows
34 - DB Chest Flys
35 - Lying Pull-Press
36 - Dbl High Pull Curls
37 - Heavy Twist Curls
38 - Alt DB Back Flys
39 - Alt Bent Wide Gorilla Rows
40 - Dive-Bomber Push-Ups
41 - ISO Snatch Tri Extensions L
42 - ISO Snatch Tri Extensions R
43 - F2S Shoulder Shrugs
44 - Supinated Worlds
45 - In & Out Military Push-Ups
46 - DB Chest Press
47 - Dead-Stop Skull Crushers
48 - DB Pull-Overs
49 - Kneeling Switch Press
50 - Side Tri-Raise L
51 - Side Tri-Raise R
52 - Chainsaw Rows L
53 - Chainsaw Rows R
54 - Non-Stop Push-Ups

Cool-Down
01 - Hug & Love Raises
02 - Shoulder/Tri Stretch L
03 - Shoulder/Tri Stretch R
04 - Alt Pin the Needles
05 - Walk the Dog
06 - Alt Scorpions
07 - Alt Side Stretch

My HR stats: https://flow.polar.com/shared2/7e9ac51aecacbab9264a6ccd238c523c
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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.