Equipment Needed: Dumbbells + Mat
Level: Advanced-EXTREME
Calories Burned: 691

Workout Breakdown:

Warm-up

01 - MAX Push-ups
02 - Incline Wing Press
03 - DB Pull-Overs
04 - Dbl Curl Lunges
05 - Dbl Lawn Press L
06 - Downward Geckos
07 - Dbl Lawn Press R
08 - Dbl Pour Curls
09 - Around the Worlds
10 - HEAVY Kneeling Rows
11 - Pike-Tap Push-ups
12 - HEAVY Chest Press
13 - Chest Fly Pull-Overs
14 - ISO Hold Curls L
15 - HEAVY DB Deadlifts
16 - ISO Hold Curls R
17 - Lawn MORES L
18 - 8 Push Low Holds
19 - Lawn MORES R
20 - Dbl Pike-Back Push
21 - High Hold Chest Press
22 - Skull Crushers
23 - Dbl High Pull Curls
24 - In & Out Mowers L
25 - Clockwork Swings L
26 - In & Out Mowers R
27 - Clockwork Swings R
28 - Ladder Hand Release Push-ups
29 - Kneeling Piston Press
30 - Shoulder Shrug Press
31 - Assisted Hover Rows L
32 - W-Curl Lunges
33 - Assisted Hover Rows R
34 - Dbl Curl Hold Stacks
35 - Alt RDL Crosses
36 - ISO Dive-Bombers L
37 - ISO DB Pull-Overs L
38 - Cross Curl Press L
39 - ISO Dive-Bombers R
40 - ISO DB Pull-Overs R
41 - Cross Curl Press R
42 - RDL Pulse Press
43 - ISO Man-Maker Step-Ups L
44 - Back Fly Curls
45 - ISO Man-Maker Step-Ups R
46 - High Low High Pulls
47 - 12 to 3 Flys
48 - Laying Lat Pulls
49 - Back TI Raises
50 - Kneeling Shoulder Press
51 - Tri-Switch Rows
52 - MAX Push-ups

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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