Free personalized workout plan

Dumbbells and Kettlebells V1.0

By Chris Stone

Experience

Beginner (1-2 years)

Days per week

3 days

Time

46 minutes

Genders

Female, Male

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
Tone Body (Female | Male)
Description

Exercise does not have to be confusing and convoluted. Often simplicity is best and that is what can be expected with the Dumbbells and Kettlebells series. This program will prove that you do no

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Equipment

Bench, Bodyweight, Dumbbell, Kettlebell

Average Exertion

60%

Average Cardio Intensity

40%

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

46 minutes

Genders

Female, Male

Days per week

3 days

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
Tone Body (Female | Male)
Description

Exercise does not have to be confusing and convoluted. Often simplicity is best and that is what can be expected with the Dumbbells and Kettlebells series. This program will prove that you do no

Show More

Equipment

Bench, Bodyweight, Dumbbell, Kettlebell

Avg Exertion

60%

Workout Type

Full Body

Avg Cardio Intensity

40%

Workout Overview

Week 1

Day 1: Anterior

Day 2: Posterior

Day 3: Core

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest

Week 1

Perform 1-4 weeks


ExerciseSetsRepsRestNotes
1. Goblet Squat
Goblet Squat
3 sets60s60s
2. Incline Dumbbell Press
Incline Dumbbell Press
3 sets10, 8, 6 reps90s
3. Dumbbell Step-Up
Dumbbell Step-Up
3 sets10, 8, 6 reps90s
4. Standing Dumbbell Upright Row3 sets10, 8, 6 reps90s

Posterior

Scroll to top

ExerciseSetsRepsRestNotes
1. Kettlebell Swing
Kettlebell Swing
3 sets60s60s
2. Bent Over Two-Dumbbell Row
Bent Over Two-Dumbbell Row
3 sets10, 8, 6 reps90s
3. Kettlebell Deadlift
Kettlebell Deadlift
3 sets10, 8, 6 reps90s
4. Bent-Arm Dumbbell Pullover3 sets10, 8, 6 reps90s

ExerciseSetsRepsRestNotes
1. Plank With Kettlebell Pass3 sets60s60s
2. Dumbbell Squat To Shoulder Press
Dumbbell Squat To Shoulder Press
3 sets10, 8, 6 reps90s
3. Kettlebell Around the Body
Kettlebell Around the Body
3 sets30 - 60s90s
4. Russian Twist
Russian Twist
3 sets10, 8, 6 reps90s

Date Created: 5/27/19, 3:00 PM


Last Updated: 9/12/20, 9:38 PM

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