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Day 1: Anterior | 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 Jump Squats![]() | 4 sets | 15 reps | 60s | |
2. Alternate Dumbbell Bench Press (high start) | 5 sets | 6 reps | 120s | |
3. Dumbbell Step-Up![]() | 5 sets | 6 reps | 120s | |
4. Bottoms Up Half Kneeling Kettlebell Press | 5 sets | 6 reps | 120s | -Alternating Bottoms Up Kettlebell Press |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. One-Arm Kettlebell Swing | 4 sets | 15 reps | 60s | |
2. Neutral Grip Alternating Dumbbell Row | 5 sets | 6 reps | 120s | |
3. Kickstand Kettle Bell 1 Leg Deadlift![]() | 4 sets | 6 reps | 120s | |
4. Bent-Arm Dumbbell Pullover | 5 sets | 6 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Kettlebell Farmer's Walk![]() | 3 sets | 30 - 60s | 60s | |
2. Kettlebell Overhead Squat![]() | 4 sets | 6 reps | 120s | |
3. Kettlebell Around the Body![]() | 4 sets | 30 - 60s | 120s | |
4. Alternating Kettlebell Z Press | 5 sets | 6 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Goblet Jump Squats![]() | 4 sets | 15 reps | 60s | |
2. Alternate Dumbbell Bench Press (high start) | 5 sets | 6 reps | 120s | |
3. Dumbbell Step-Up![]() | 5 sets | 6 reps | 120s | |
4. Bottoms Up Half Kneeling Kettlebell Press | 5 sets | 6 reps | 120s | -Alternating Bottoms Up Kettlebell Press |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. One-Arm Kettlebell Swing | 4 sets | 15 reps | 60s | |
2. Neutral Grip Alternating Dumbbell Row | 5 sets | 6 reps | 120s | |
3. Kickstand Kettle Bell 1 Leg Deadlift![]() | 4 sets | 6 reps | 120s | |
4. Bent-Arm Dumbbell Pullover | 5 sets | 6 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Kettlebell Farmer's Walk![]() | 3 sets | 30 - 60s | 60s | |
2. Kettlebell Overhead Squat![]() | 4 sets | 6 reps | 120s | |
3. Kettlebell Around the Body![]() | 4 sets | 30 - 60s | 120s | |
4. Alternating Kettlebell Z Press | 5 sets | 6 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Goblet Jump Squats![]() | 4 sets | 15 reps | 60s | |
2. Alternate Dumbbell Bench Press (high start) | 5 sets | 6 reps | 120s | |
3. Dumbbell Step-Up![]() | 5 sets | 6 reps | 120s | |
4. Bottoms Up Half Kneeling Kettlebell Press | 5 sets | 6 reps | 120s | -Alternating Bottoms Up Kettlebell Press |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. One-Arm Kettlebell Swing | 4 sets | 15 reps | 60s | |
2. Neutral Grip Alternating Dumbbell Row | 5 sets | 6 reps | 120s | |
3. Kickstand Kettle Bell 1 Leg Deadlift![]() | 4 sets | 6 reps | 120s | |
4. Bent-Arm Dumbbell Pullover | 5 sets | 6 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Kettlebell Farmer's Walk![]() | 3 sets | 30 - 60s | 60s | |
2. Kettlebell Overhead Squat![]() | 4 sets | 6 reps | 120s | |
3. Kettlebell Around the Body![]() | 4 sets | 30 - 60s | 120s | |
4. Alternating Kettlebell Z Press | 5 sets | 6 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Goblet Jump Squats![]() | 4 sets | 15 reps | 60s | |
2. Alternate Dumbbell Bench Press (high start) | 5 sets | 6 reps | 120s | |
3. Dumbbell Step-Up![]() | 5 sets | 6 reps | 120s | |
4. Bottoms Up Half Kneeling Kettlebell Press | 5 sets | 6 reps | 120s | -Alternating Bottoms Up Kettlebell Press |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. One-Arm Kettlebell Swing | 4 sets | 15 reps | 60s | |
2. Neutral Grip Alternating Dumbbell Row | 5 sets | 6 reps | 120s | |
3. Kickstand Kettle Bell 1 Leg Deadlift![]() | 4 sets | 6 reps | 120s | |
4. Bent-Arm Dumbbell Pullover | 5 sets | 6 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Kettlebell Farmer's Walk![]() | 3 sets | 30 - 60s | 60s | |
2. Kettlebell Overhead Squat![]() | 4 sets | 6 reps | 120s | |
3. Kettlebell Around the Body![]() | 4 sets | 30 - 60s | 120s | |
4. Alternating Kettlebell Z Press | 5 sets | 6 reps | 120s |
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