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Dumbbells and Kettlebells V2.0

By Chris Stone

Experience
Intermediate (2-3 years)
Time
54 minutes/day | 3 days/week | 4 weeks
Good for
Women's Build Muscle, Men's Build Muscle, Women's Gain Strength, Men's Gain Strength, Women's Tone Body, Men's Tone Body
Equipment
Bench, Bodyweight, Dumbbell, Kettlebell
Statistics
Average Carido Intensity
40%
Average Exertion
60%
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 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. 

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Workout Overview

Week 1

Day 1: Muscle Group(s): None...

Day 2: Posterior

Day 3: Core

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest



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Dumbbell Step-Up
4 sets, 6 reps, (rest 120s)
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Posterior

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Kettlebell Swing
4 sets, 12 reps, (rest 60s)
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Kettlebell Overhead Squat
4 sets, 6 reps, (rest 120s)
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Kettlebell Around the Body
3 sets, 30 - 60s, (rest 120s)
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Russian Twist
4 sets, 6 reps, (rest 120s)
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Date Created: 5/27/2019, UTC


Last Updated: 9/12/2020, UTC

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