Free personalized workout plan

Dumbbells and Kettlebells V3.0

By Chris Stone

Experience

Advanced (3+ years)

Days per week

3 days

Time

60 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

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Equipment

Bench, Dumbbell, Kettlebell

Average Exertion

60%

Average Cardio Intensity

40%

Workout Type

Full Body

Experience

Advanced (3+ years)

Time

60 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

Show More

Equipment

Bench, Dumbbell, Kettlebell

Avg Exertion

60%

Workout Type

Full Body

Avg Cardio Intensity

40%

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

Next WeekSee Next Workout Week

Week 1



ExerciseSetsRepsRestNotes
1. Goblet Jump Squats
Goblet Jump Squats
4 sets15 reps60s
2. Alternate Dumbbell Bench Press (high start)5 sets6 reps120s
3. Dumbbell Step-Up
Dumbbell Step-Up
5 sets6 reps120s
4. Bottoms Up Half Kneeling Kettlebell Press5 sets6 reps120s
-Alternating Bottoms Up Kettlebell Press

ExerciseSetsRepsRestNotes
1. Kettlebell Farmer's Walk
Kettlebell Farmer's Walk
3 sets30 - 60s60s
2. Kettlebell Overhead Squat
Kettlebell Overhead Squat
4 sets6 reps120s
3. Kettlebell Around the Body
Kettlebell Around the Body
4 sets30 - 60s120s
4. Alternating Kettlebell Z Press5 sets6 reps120s

Week 2



ExerciseSetsRepsRestNotes
1. Goblet Jump Squats
Goblet Jump Squats
4 sets15 reps60s
2. Alternate Dumbbell Bench Press (high start)5 sets6 reps120s
3. Dumbbell Step-Up
Dumbbell Step-Up
5 sets6 reps120s
4. Bottoms Up Half Kneeling Kettlebell Press5 sets6 reps120s
-Alternating Bottoms Up Kettlebell Press

ExerciseSetsRepsRestNotes
1. Kettlebell Farmer's Walk
Kettlebell Farmer's Walk
3 sets30 - 60s60s
2. Kettlebell Overhead Squat
Kettlebell Overhead Squat
4 sets6 reps120s
3. Kettlebell Around the Body
Kettlebell Around the Body
4 sets30 - 60s120s
4. Alternating Kettlebell Z Press5 sets6 reps120s

Week 3



ExerciseSetsRepsRestNotes
1. Goblet Jump Squats
Goblet Jump Squats
4 sets15 reps60s
2. Alternate Dumbbell Bench Press (high start)5 sets6 reps120s
3. Dumbbell Step-Up
Dumbbell Step-Up
5 sets6 reps120s
4. Bottoms Up Half Kneeling Kettlebell Press5 sets6 reps120s
-Alternating Bottoms Up Kettlebell Press

ExerciseSetsRepsRestNotes
1. Kettlebell Farmer's Walk
Kettlebell Farmer's Walk
3 sets30 - 60s60s
2. Kettlebell Overhead Squat
Kettlebell Overhead Squat
4 sets6 reps120s
3. Kettlebell Around the Body
Kettlebell Around the Body
4 sets30 - 60s120s
4. Alternating Kettlebell Z Press5 sets6 reps120s

Week 4



ExerciseSetsRepsRestNotes
1. Goblet Jump Squats
Goblet Jump Squats
4 sets15 reps60s
2. Alternate Dumbbell Bench Press (high start)5 sets6 reps120s
3. Dumbbell Step-Up
Dumbbell Step-Up
5 sets6 reps120s
4. Bottoms Up Half Kneeling Kettlebell Press5 sets6 reps120s
-Alternating Bottoms Up Kettlebell Press

ExerciseSetsRepsRestNotes
1. Kettlebell Farmer's Walk
Kettlebell Farmer's Walk
3 sets30 - 60s60s
2. Kettlebell Overhead Squat
Kettlebell Overhead Squat
4 sets6 reps120s
3. Kettlebell Around the Body
Kettlebell Around the Body
4 sets30 - 60s120s
4. Alternating Kettlebell Z Press5 sets6 reps120s

Date Created: 5/27/19, 3:38 PM


Last Updated: 9/12/20, 9:38 PM

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