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Dumbbells and Kettlebells V3.0

By Myworkouts

Experience
Advanced (3+ years)
Time
43 minutes/day | 3 days/week | 4 weeks
Good for
Build Muscle, Gain Strength, Tone Body
Equipment
1 x Dumbbell, 2 x Dumbbell, Flat Bench, Box, 1 x Kettlebell, 2 x Kettlebell
Statistics
Average Cardio Intensity
40%
Average Exertion
60%
Description


Anterior

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Goblet Jump Squats▶
1. Goblet Jump Squats
4 sets, 15 reps, (rest 60s)
Time between exercises: 60s
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Alternate Dumbbell Bench Press (high start)▶
2. Alternate Dumbbell Bench Press (high start)
5 sets, 6 reps, (rest 120s)
Time between exercises: 60s
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Dumbbell Step-Up▶
3. Dumbbell Step-Up
5 sets, 6 reps, (rest 120s)
Time between exercises: 60s
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Bottoms Up Half Kneeling Kettlebell Press▶
4. Bottoms Up Half Kneeling Kettlebell Press
5 sets, 6 reps, (rest 120s)
-Alternating Bottoms Up Kettlebell Press
Time between exercises: 60s
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Posterior

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One-Arm Kettlebell Swing▶
1. One-Arm Kettlebell Swing
4 sets, 15 reps, (rest 60s)
Time between exercises: 60s
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Neutral Grip Alternating Dumbbell Row▶
2. Neutral Grip Alternating Dumbbell Row
5 sets, 6 reps, (rest 120s)
Time between exercises: 60s
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Kickstand Kettlebell 1 Leg Deadlift▶
3. Kickstand Kettlebell 1 Leg Deadlift
4 sets, 6 reps, (rest 120s)
Time between exercises: 60s
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Bent-Arm Dumbbell Pullover▶
4. Bent-Arm Dumbbell Pullover
5 sets, 6 reps, (rest 120s)
Time between exercises: 60s
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Core

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Kettlebell Farmer's Walk▶
1. Kettlebell Farmer's Walk
3 sets, 30-60s, (rest 60s)
Time between exercises: 60s
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Kettlebell Overhead Squat▶
2. Kettlebell Overhead Squat
4 sets, 6 reps, (rest 120s)
Time between exercises: 60s
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Kettlebell Around the Body▶
3. Kettlebell Around the Body
4 sets, 30-60s, (rest 120s)
Time between exercises: 60s
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Alternating Kettlebell Z Press▶
4. Alternating Kettlebell Z Press
5 sets, 6 reps, (rest 120s)
Time between exercises: 60s
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Date Created: Fri Oct 15 2021 19:35:01 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 19:35:01 GMT+0000 (Coordinated Universal Time)

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