Dumbbells and Kettlebells V2.0

Google Sheet Workout Export

By Chris Stone

Experience Advanced (3+ years)
Time 43 minutes/day | 3 days/week | 4 weeks
Goals
Equipment

Show More
ExpandMore
Average Exertion
info-icon
60%
Average Cardio Intensity
info-icon
40%

 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 not need a large amount of top quality equipment in order to perform an efficient workout. V2.0 is the intermiedate stage of this series point and will look to build on the foundations that have been laid in the previous V1.0 program. By this point, your body is beginning to adjust - in oder to continually adapt and improve, it's important to increase the intensity of the workouts. These workouts haven't been adjusted drastically from V1.0 with the main difference being in regards to volume per exercise - every exercise now demands 4 sets, not 3. On top of this, the rep range is dropped to 6 reps for many exercise which means you will be lifting heavier but for fewer repetitions. The goal to keep in mind is to improve muscular sterngth and to effectively burn caloriesh. Once V2.0 is complete, you can then move onto the final 4 weeks of the series - V3.0 Before proceeding to the final stage, feel free to assess progress and determine whether you could do with another few weeks on V2.0. 

Show More
ExpandMore
Description

Week 1 Overview

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest




ExerciseSetsRepsRest
1.Goblet Squat
4 sets12 reps60s
2.Dumbbell Bench Press
4 sets6 reps120s
3.Dumbbell Step-Up
4 sets6 reps120s
4.Bottoms Up Half Kneeling Kettlebell Press
4 sets6 reps120s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Kettlebell Swing
4 sets12 reps60s
2.Bent Over Two-Dumbbell Row
4 sets6 reps120s
3.Romanian Deadlift with Kettlebell
4 sets6 reps120s
4.Bent-Arm Dumbbell Pullover
4 sets6 reps120s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Plank With Kettlebell Pass
4 sets12 reps60s
2.Kettlebell Overhead Squat
4 sets6 reps120s
3.Kettlebell Around the Body
3 sets30-60s120s
4.Russian Twist
4 sets6 reps120s

Date Created: 5/27/2019, UTC


Last Updated: 10/1/2021, UTC





Similar Workouts

More Workouts by Chris Stone

Create a custom workout plan with AI

Answer a few questions and find a workout plan personalized to you.