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Dumbbells and Kettlebells V1.0

By Chris Stone

Experience

Beginner (1-2 years)

Days per week

3 days

Time

46 minutes

Genders

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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Source

Equipment

Bench, Bodyweight, Dumbbell, Kettlebell

Average Exertion

Average Cardio Intensity

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

46 minutes

Genders

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

Workout Type

Full Body

Avg Cardio Intensity

Source

Workout Overview

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

Anterior

Exercise	Sets	Reps	Rest	Notes
1. Goblet Squat ▶	3 sets	60s	60s
2. Incline Dumbbell Press ▶	3 sets	10, 8, 6 reps	90s
3. Dumbbell Step-Up ▶	3 sets	10, 8, 6 reps	90s
4. Standing Dumbbell Upright Row DUMBBELL UPRIGHT ROW by Aesthetics Trainer	3 sets	10, 8, 6 reps	90s

Posterior

Exercise	Sets	Reps	Rest	Notes
1. Kettlebell Swing ▶	3 sets	60s	60s
2. Bent Over Two-Dumbbell Row ▶	3 sets	10, 8, 6 reps	90s
3. Kettlebell Deadlift ▶	3 sets	10, 8, 6 reps	90s
4. Bent-Arm Dumbbell Pullover Bent-Arm Dumbbell Pullover by Musqle	3 sets	10, 8, 6 reps	90s

Core

Exercise	Sets	Reps	Rest	Notes
1. Plank With Kettlebell Pass Straight Arm Plank with Kettlebell Pass by Common Purpose	3 sets	60s	60s
2. Dumbbell Squat To Shoulder Press ▶	3 sets	10, 8, 6 reps	90s
3. Kettlebell Around the Body ▶	3 sets	30 - 60s	90s
4. Russian Twist ▶	3 sets	10, 8, 6 reps	90s

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

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

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