Estimated Calories Burned:
212-428

Equipment Needed:
Dumbbells + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - 8-Push Low Holds
02 - HEAVY DB Chest Press (2x 50lbs/22.7kg)
03 - DB Chest Flys (2x 50lbs/22.7kg)
04 - DB Pull-Overs (2x 25lbs/11.3kg)
05 - Skull Crushers (2x 20lbs/9.1kg)
06 - Lawn Press L (35lbs/15.9kg)
07 - HEAVY Slow Mowers L (50lbs/22.7kg)
08 - Stacked Foot Geckos L
09 - Lawn Press R (35lbs/15.9kg)
10 - HEAVY Slow Mowers R (50lbs/22.7kg)
11 - Stacked Foot Geckos R
12 - Shoulder Shrug Press (2x 35lbs/15.9kg)
13 - Kneeling Rows (2x 50lbs/22.7kg)
14 - DB Bridge Press (2x 50lbs/22.7kg)
15 - DB Pull-Overs (2x 25lbs/11.3kg)
16 - Renegade Push-ups (2x 25lbs/11.3kg)
17 - Kneeling Open Close Press (2x 25lbs/11.3kg)
18 - Tri-Switch Rows (50lbs/22.7kg)
19 - Clap Pull-Over Push (35lbs/15.9kg)
20 - Around the Worlds (2x 20lbs/9.1kg)
21 - Lawn MORES L (35lbs/15.9kg)
22 - Dbl Push Pike-Backs (2x 25lbs/11.3kg)
23 - Lawn MORES R (35lbs/15.9kg)
24 - DB Floor Dips (2x 50lbs/22.7kg)
25 - ISO DB Chest Press L (50lbs/22.7kg)
26 - Kneeling Shoulder Press (2x 35lbs/15.9kg)
27 - ISO DB Chest Press R (50lbs/22.7kg)
28 - Kneeling Piston Press (2x 25lbs/11.3kg)
29 - Kneeling Rows (2x 50lbs/22.7kg)
30 - Concentration Flys (15lbs/6.8kg)
31 - ISO Row Flys L (25lbs/11.3kg)
32 - ISO Row Flys R (25lbs/11.3kg)
33 - Close Squeeze Push-ups (2x 25lbs/11.3kg)
34 - Tri-Twist Chest Press (2x 35lbs/15.9kg)
35 - DB Pull-Overs (2x 25lbs/11.3kg)
36 - F2B Kneeling Tris L (20lbs/9.1kg)
37 - F2B Kneeling Tris R (20lbs/9.1kg)
38 - Dbl Swing Press (2x 25lbs/11.3kg)
39 - Back Fly Deadlifts (2x 25lbs/11.3kg)
40 - MAX DB Chest Press (2x 50lbs/22.7kg)

Cool-Down
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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