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Estimated Calories Burned:
224-477

Equipment Needed:
Dumbbells

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Cross Curls
02 - Half & Half Push
03 - Cross Curl Press
04 - Full Push-ups
05 - Alt Row Threaders
06 - 12 to 3 Lunges
07 - Renegade Threaders
08 - Traffic Directors
09 - Chest Press Crushers
10 - Concentration Curls L
11 - Chest Fly Crushers
12 - Concentration Curls R
13 - Alt High Pulls
14 - S2S Plank Stacks
15 - High Pull Holds
16 - T-Crawls
17 - Hammer Press
18 - ISO Row Flys L
19 - Dbl Swing Press
20 - ISO Row Flys R
21 - Floor Chest Press
22 - W Curls
23 - In & Out Chest Press
24 - Infinity Curls
25 - Pike-Back Push-ups
26 - Kneeling Switch Press
27 - Pike-Tap Push-ups
28 - Open Close Press
29 - Kneeling Rows
30 - 12 to 3 Curls
31 - Renegade Rows
32 - In & Out Curls
33 - Inchworms
34 - DB Deadlifts
35 - V-Worms
36 - Sumo Deadlifts
37 - Lawn Press L
38 - Pull-Over Push-ups
39 - Lawn Press R
40 - Heavy Pull-Over Push
41 - Twist Curls
42 - In & Out Flys
43 - Twist Curl Press
44 - Concentration Flys
45 - Superman Holds
46 - High Pull Curls
47 - Back TI Raise
48 - Dbl High Pull Curl
49 - Shoulders Knees & Toes

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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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.

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