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Dumbbells and Kettlebells V3.0

By Chris Stone

Experience
Advanced (3+ years)
Time
60 minutes/day | 3 days/week | 4 weeks
Good for
Build Muscle, Gain Strength, Tone Body
Equipment
Bench, Dumbbell, Kettlebell
Statistics
Average Cardio 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. V3.0 is the final 4-week program of this series and it will begin to provide your body with a different stimulus - predominantly through the inclusion of alternating exercies and single-sided exercise. Additionally, you may be aware that an additional set has been added per exercise to overload the body and force it progress in terms of strength and size. Please check the V1.0 and V2.0 programs before to starting. I would always recommend starting from V.1 first and gradually working up to V3. Bs. The goal to keep in mind is for each workout is still to improve muscular strength and to effectively burn caloriesh. The V3.0, although scheduled to run for 4-weeks can be run for longer should that be desired. 

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Workout Overview

Week 1

Day 1: Anterior

Day 2: Posterior

Day 3: Core

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest



Goblet Jump Squats demonstrationPlay Goblet Jump Squats demonstration
4 sets, 15 reps, (rest 60s)
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Alternate Dumbbell Bench Press (high start) demonstrationPlay Alternate Dumbbell Bench Press (high start) demonstration
5 sets, 6 reps, (rest 120s)
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Dumbbell Step-Up
5 sets, 6 reps, (rest 120s)
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Bottoms Up Half Kneeling Kettlebell Press demonstrationPlay Bottoms Up Half Kneeling Kettlebell Press demonstration
5 sets, 6 reps, (rest 120s)
-Alternating Bottoms Up Kettlebell Press
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Posterior

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One-Arm Kettlebell Swing demonstrationPlay One-Arm Kettlebell Swing demonstration
4 sets, 15 reps, (rest 60s)
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Neutral Grip Alternating Dumbbell Row demonstrationPlay Neutral Grip Alternating Dumbbell Row demonstration
5 sets, 6 reps, (rest 120s)
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Kickstand Kettle Bell 1 Leg Deadlift
4 sets, 6 reps, (rest 120s)
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Bent-Arm Dumbbell Pullover demonstrationPlay Bent-Arm Dumbbell Pullover demonstration
5 sets, 6 reps, (rest 120s)
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Kettlebell Farmer's Walk
3 sets, 30 - 60s, (rest 60s)
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Kettlebell Overhead Squat
4 sets, 6 reps, (rest 120s)
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Kettlebell Around the Body
4 sets, 30 - 60s, (rest 120s)
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Alternating Kettlebell Z Press demonstrationPlay Alternating Kettlebell Z Press demonstration
5 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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