Estimated Calories Burned:
250-529

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Strike Down Press L
02 - Uneven Ladder Push-ups L
03 - DB Dead Rows
04 - Strike Down Press R
05 - Uneven Ladder Push-ups R
06 - DB Chest Press
07 - Skull Crushers
08 - Infinity Curl Press
09 - Fly Around the World
10 - ISO Mousetraps L
11 - Table Twist Press L
12 - Side Step Curls
13 - ISO Mousetraps R
14 - Table Twist Press R
15 - Rev Lunge Curls
16 - Diamond Climbers
17 - 12 to 3 Flys
18 - Tri-Switch Rows
19 - High Pull Curls
20 - Detonator Push-ups
21 - Kneeling Curl Press
22 - ISO DB Chest Press L
23 - ISO DB Chest Press R
24 - Tri-Back Flys
25 - Lawn Press L
26 - In & Out Curls
27 - Lawn Press R
28 - Heavy DB Deadlifts
29 - Side Shift Push-ups
30 - Side Threaders L
31 - Kneeling Rows
32 - DB Pour Curls
33 - Clap Pull-Over Push
34 - Side Threaders R
35 - Kneeling Switch Press
36 - DB Chest Press
37 - DB Chest Flys
38 - Skull Crushers
39 - ISO DB Swings
40 - Slow Mowers L
41 - Squat Clean Press L
42 - Twist Curls
43 - Slow Mowers R
44 - Squat Clean Press R
45 - Accordions
46 - Alt DB Curls
47 - Alt Back Flys
48 - Shoulder Shrugs
49 - Man Makers

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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