Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 482
Weights Used: 20-50lbs [9-22.7kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hugs & Love Raises
02 - BW Back Fly Twists
03 - Pot Stirs L
04 - Pot Stirs R
05 - Walkouts
06 - Half & Half Push

01 - Dbl Floor Switch Power Press
02 - Dbl Back Fly Curls
03 - ISO Renegade Walk Push L
04 - ISO Renegade Walk Push R
05 - Kneeling In & Out Barn Press
06 - Kneeling Rows
07 - DB Chest Press
08 - DB Floor Dips
09 - Alt Standing Chest Flys
10 - Front Shoulder Shrugs
11 - Wide Chainsaw Rows L
12 - Wide Chainsaw Rows R
13 - S2S Step Curls
14 - Alt Heavy Twist Curls
15 - Low Pulse Push-Ups
16 - Alt Dead-Stop Chest Press
17 - DB Chest Flys
18 - Skull Crusher Twists
19 - Kneeling Switch Press
20 - Alt Lat Raise Holds
21 - Yates Rows
22 - Cross-Body Curls
23 - Dbl RDL Pulse High Pulls
24 - S2S Arnold Press Steps
25 - Dead-Stop Rows L
26 - Dead-Stop Rows R
27 - Halo Shoulder Press
28 - Dbl Pike-Back Push-ups
29 - Close Grip Chest Press
30 - Dead-Stop Skull Crushers
31 - Lying Pull-up Press
32 - ISO Concentration Curls L
33 - ISO Concentration Curls R
34 - DB Pull-Overs
35 - Around the Worlds
36 - Bent Row Back Pulls
37 - Dual OH Tri-Extensions
38 - ISO Landmine Row Switches
39 - Shoulder Shrug Press

Cool-Down
01 - Cat Cow
02 - Alt Side Stretch
03 - Alt Pin the Needle
04 - Spinal Wave Plank
05 - Walk the Dog
06 - Alt Scorpions
07 - Rev Wrist Stretch

My HR stats: https://flow.polar.com/shared2/7e94ecada97683551dece69f277b50b0
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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.