Estimated Calories Burned:
268-554

Equipment Needed:
Dumbbells + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - MAX Push-ups
02 - DB Chest Press
03 - DB Pull-Overs
04 - In & Out DB Curls
05 - Side-Step Curls
06 - Rev Lunge Curls
07 - Around the Worlds
08 - Kneeling Shoulder Press
09 - DB Piston Press
10 - In & Out Mowers L
11 - In & Out Mowers R
12 - Kneeling Rows
13 - 8 Push Low Holds
14 - DB Bridge Press
15 - DB Chest Flys
16 - Alt DB Curls
17 - Twist Curls
18 - Infinity Curls
19 - TYAs
20 - Shoulder Shrug Press
21 - Kneeling Arnold Press
22 - ISO Row Flys L
23 - ISO Row Flys R
24 - Landmine Rows
25 - Close Squeeze Push-ups
26 - ISO DB Chest Press L
27 - ISO DB Chest Press R
28 - W-Shift Curls
29 - High Pull Curls
30 - Dbl Twist Curls
31 - Dbl Swing Pres
32 - Kneeling Turkish Press L
33 - Kneeling Turkish Press R
34 - Lawn Mores L
35 - Lawn Mores R
36 - Kneeling Rows
37 - DB Chest Press
38 - DB Chest Flys
39 - DB Tate Press
40 - ISO Hold Curls
41 - Cross-Body Curls
42 - Alt Curls
43 - Strike Down Press L
44 - Strike Down Press R
45 - Kneeling Switch Press
46 - Slow Mowers L
47 - Slow Mowers R
48 - Tri-Switch Rows
49 - Sphinx Rockers

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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