Dumbbells and Kettlebells V2.0

By Chris Stone

Experience

Intermediate (2-3 years)

Days per week

3 days

Time

54 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

Source

myworkouts

Equipment

Bench, Bodyweight, Dumbbell, Kettlebell

Average Exertion

Average Cardio Intensity

Workout Type

Full Body

Experience

Intermediate (2-3 years)

Time

54 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

Equipment

Bench, Bodyweight, Dumbbell, Kettlebell

Avg Exertion

Workout Type

Full Body

Avg Cardio Intensity

Source

myworkouts

Workout Overview

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

Day 2: Posterior

Day 3: Core

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest

Next Week

Week 1

Day 1

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Exercise	Sets	Reps	Rest
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 Half Kneeling Bottom Up KB Press by Marcus Filly	4 sets	6 reps	120s

Posterior

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Exercise	Sets	Reps	Rest
1. Kettlebell Swing ▶	4 sets	12 reps	60s
2. Bent Over Two-Dumbbell Row Bent-Over Dumbbell Row by Testosterone Nation	4 sets	6 reps	120s
3. Romanian Deadlift with Kettlebell Kettlebell - Romanian deadlift by MP	4 sets	6 reps	120s
4. Bent-Arm Dumbbell Pullover Bent-Arm Dumbbell Pullover by Musqle	4 sets	6 reps	120s

Core

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Exercise	Sets	Reps	Rest
1. Plank With Kettlebell Pass Straight Arm Plank with Kettlebell Pass by Common Purpose	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

Week 2

Day 1

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Exercise	Sets	Reps	Rest
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 Half Kneeling Bottom Up KB Press by Marcus Filly	4 sets	6 reps	120s

Posterior

Scroll to top

Exercise	Sets	Reps	Rest
1. Kettlebell Swing ▶	4 sets	12 reps	60s
2. Bent Over Two-Dumbbell Row Bent-Over Dumbbell Row by Testosterone Nation	4 sets	6 reps	120s
3. Romanian Deadlift with Kettlebell Kettlebell - Romanian deadlift by MP	4 sets	6 reps	120s
4. Bent-Arm Dumbbell Pullover Bent-Arm Dumbbell Pullover by Musqle	4 sets	6 reps	120s

Core

Scroll to top

Exercise	Sets	Reps	Rest
1. Plank With Kettlebell Pass Straight Arm Plank with Kettlebell Pass by Common Purpose	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

Week 3

Day 1

Scroll to top

Exercise	Sets	Reps	Rest
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 Half Kneeling Bottom Up KB Press by Marcus Filly	4 sets	6 reps	120s

Posterior

Scroll to top

Exercise	Sets	Reps	Rest
1. Kettlebell Swing ▶	4 sets	12 reps	60s
2. Bent Over Two-Dumbbell Row Bent-Over Dumbbell Row by Testosterone Nation	4 sets	6 reps	120s
3. Romanian Deadlift with Kettlebell Kettlebell - Romanian deadlift by MP	4 sets	6 reps	120s
4. Bent-Arm Dumbbell Pullover Bent-Arm Dumbbell Pullover by Musqle	4 sets	6 reps	120s

Core

Scroll to top

Exercise	Sets	Reps	Rest
1. Plank With Kettlebell Pass Straight Arm Plank with Kettlebell Pass by Common Purpose	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

Week 4

Day 1

Scroll to top

Exercise	Sets	Reps	Rest
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 Half Kneeling Bottom Up KB Press by Marcus Filly	4 sets	6 reps	120s

Posterior

Scroll to top

Exercise	Sets	Reps	Rest
1. Kettlebell Swing ▶	4 sets	12 reps	60s
2. Bent Over Two-Dumbbell Row Bent-Over Dumbbell Row by Testosterone Nation	4 sets	6 reps	120s
3. Romanian Deadlift with Kettlebell Kettlebell - Romanian deadlift by MP	4 sets	6 reps	120s
4. Bent-Arm Dumbbell Pullover Bent-Arm Dumbbell Pullover by Musqle	4 sets	6 reps	120s

Core

Scroll to top

Exercise	Sets	Reps	Rest
1. Plank With Kettlebell Pass Straight Arm Plank with Kettlebell Pass by Common Purpose	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

Dumbbells and Kettlebells V2.0

Workout Overview

Week 1

Week 1

Day 1

Posterior

Core

Week 2

Day 1

Posterior

Core

Week 3

Day 1

Posterior

Core

Week 4

Day 1

Posterior

Core

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