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Day 1: Muscle Group(s): None... | Day 2: Posterior | Day 3: Core | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Goblet Squat![]() | 4 sets | 12 reps | 60s | |
2. Dumbbell Bench Press![]() | 4 sets | 6 reps | 120s | |
3. Dumbbell Step-Up![]() | 4 sets | 6 reps | 120s | |
4. Bottoms Up Half Kneeling Kettlebell Press | 4 sets | 6 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Kettlebell Swing![]() | 4 sets | 12 reps | 60s | |
2. Bent Over Two-Dumbbell Row | 4 sets | 6 reps | 120s | |
3. Romanian Deadlift with Kettlebell | 4 sets | 6 reps | 120s | |
4. Bent-Arm Dumbbell Pullover | 4 sets | 6 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Plank With Kettlebell Pass | 4 sets | 12 reps | 60s | |
2. Kettlebell Overhead Squat![]() | 4 sets | 6 reps | 120s | |
3. Kettlebell Around the Body![]() | 3 sets | 30 - 60s | 120s | |
4. Russian Twist![]() | 4 sets | 6 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Goblet Squat![]() | 4 sets | 12 reps | 60s | |
2. Dumbbell Bench Press![]() | 4 sets | 6 reps | 120s | |
3. Dumbbell Step-Up![]() | 4 sets | 6 reps | 120s | |
4. Bottoms Up Half Kneeling Kettlebell Press | 4 sets | 6 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Kettlebell Swing![]() | 4 sets | 12 reps | 60s | |
2. Bent Over Two-Dumbbell Row | 4 sets | 6 reps | 120s | |
3. Romanian Deadlift with Kettlebell | 4 sets | 6 reps | 120s | |
4. Bent-Arm Dumbbell Pullover | 4 sets | 6 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Plank With Kettlebell Pass | 4 sets | 12 reps | 60s | |
2. Kettlebell Overhead Squat![]() | 4 sets | 6 reps | 120s | |
3. Kettlebell Around the Body![]() | 3 sets | 30 - 60s | 120s | |
4. Russian Twist![]() | 4 sets | 6 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Goblet Squat![]() | 4 sets | 12 reps | 60s | |
2. Dumbbell Bench Press![]() | 4 sets | 6 reps | 120s | |
3. Dumbbell Step-Up![]() | 4 sets | 6 reps | 120s | |
4. Bottoms Up Half Kneeling Kettlebell Press | 4 sets | 6 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Kettlebell Swing![]() | 4 sets | 12 reps | 60s | |
2. Bent Over Two-Dumbbell Row | 4 sets | 6 reps | 120s | |
3. Romanian Deadlift with Kettlebell | 4 sets | 6 reps | 120s | |
4. Bent-Arm Dumbbell Pullover | 4 sets | 6 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Plank With Kettlebell Pass | 4 sets | 12 reps | 60s | |
2. Kettlebell Overhead Squat![]() | 4 sets | 6 reps | 120s | |
3. Kettlebell Around the Body![]() | 3 sets | 30 - 60s | 120s | |
4. Russian Twist![]() | 4 sets | 6 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Goblet Squat![]() | 4 sets | 12 reps | 60s | |
2. Dumbbell Bench Press![]() | 4 sets | 6 reps | 120s | |
3. Dumbbell Step-Up![]() | 4 sets | 6 reps | 120s | |
4. Bottoms Up Half Kneeling Kettlebell Press | 4 sets | 6 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Kettlebell Swing![]() | 4 sets | 12 reps | 60s | |
2. Bent Over Two-Dumbbell Row | 4 sets | 6 reps | 120s | |
3. Romanian Deadlift with Kettlebell | 4 sets | 6 reps | 120s | |
4. Bent-Arm Dumbbell Pullover | 4 sets | 6 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Plank With Kettlebell Pass | 4 sets | 12 reps | 60s | |
2. Kettlebell Overhead Squat![]() | 4 sets | 6 reps | 120s | |
3. Kettlebell Around the Body![]() | 3 sets | 30 - 60s | 120s | |
4. Russian Twist![]() | 4 sets | 6 reps | 120s |
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