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

Source

myworkouts

Equipment

Bench, Dumbbell, Kettlebell

Average Exertion

Average Cardio Intensity

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

Equipment

Bench, Dumbbell, Kettlebell

Avg Exertion

Workout Type

Full Body

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Anterior

Day 2: Posterior

Day 3: Core

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest

Next Week

Week 1

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Exercise	Sets	Reps	Rest	Notes
1. Goblet Jump Squats ▶	4 sets	15 reps	60s
2. Alternate Dumbbell Bench Press (high start) 06 Alternating Dumbbell Bench Press by sdsustrength	5 sets	6 reps	120s
3. Dumbbell Step-Up ▶	5 sets	6 reps	120s
4. Bottoms Up Half Kneeling Kettlebell Press Half Kneeling Bottom Up KB Press by Marcus Filly	5 sets	6 reps	120s	-Alternating Bottoms Up Kettlebell Press

Posterior

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Exercise	Sets	Reps	Rest
1. One-Arm Kettlebell Swing Single arm kettlebell swings by Cavemantraining	4 sets	15 reps	60s
2. Neutral Grip Alternating Dumbbell Row Middle Back Neutral Grip Alternating Dumbbell Row by eng pham	5 sets	6 reps	120s
3. Kickstand Kettle Bell 1 Leg Deadlift ▶	4 sets	6 reps	120s
4. Bent-Arm Dumbbell Pullover Bent-Arm Dumbbell Pullover by Musqle	5 sets	6 reps	120s

Core

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Exercise	Sets	Reps	Rest
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 Alternating Kettlebell Z-Press by ZOAR Fitness	5 sets	6 reps	120s

Week 2

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Exercise	Sets	Reps	Rest	Notes
1. Goblet Jump Squats ▶	4 sets	15 reps	60s
2. Alternate Dumbbell Bench Press (high start) 06 Alternating Dumbbell Bench Press by sdsustrength	5 sets	6 reps	120s
3. Dumbbell Step-Up ▶	5 sets	6 reps	120s
4. Bottoms Up Half Kneeling Kettlebell Press Half Kneeling Bottom Up KB Press by Marcus Filly	5 sets	6 reps	120s	-Alternating Bottoms Up Kettlebell Press

Posterior

Scroll to top

Exercise	Sets	Reps	Rest
1. One-Arm Kettlebell Swing Single arm kettlebell swings by Cavemantraining	4 sets	15 reps	60s
2. Neutral Grip Alternating Dumbbell Row Middle Back Neutral Grip Alternating Dumbbell Row by eng pham	5 sets	6 reps	120s
3. Kickstand Kettle Bell 1 Leg Deadlift ▶	4 sets	6 reps	120s
4. Bent-Arm Dumbbell Pullover Bent-Arm Dumbbell Pullover by Musqle	5 sets	6 reps	120s

Core

Scroll to top

Exercise	Sets	Reps	Rest
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 Alternating Kettlebell Z-Press by ZOAR Fitness	5 sets	6 reps	120s

Week 3

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Exercise	Sets	Reps	Rest	Notes
1. Goblet Jump Squats ▶	4 sets	15 reps	60s
2. Alternate Dumbbell Bench Press (high start) 06 Alternating Dumbbell Bench Press by sdsustrength	5 sets	6 reps	120s
3. Dumbbell Step-Up ▶	5 sets	6 reps	120s
4. Bottoms Up Half Kneeling Kettlebell Press Half Kneeling Bottom Up KB Press by Marcus Filly	5 sets	6 reps	120s	-Alternating Bottoms Up Kettlebell Press

Posterior

Scroll to top

Exercise	Sets	Reps	Rest
1. One-Arm Kettlebell Swing Single arm kettlebell swings by Cavemantraining	4 sets	15 reps	60s
2. Neutral Grip Alternating Dumbbell Row Middle Back Neutral Grip Alternating Dumbbell Row by eng pham	5 sets	6 reps	120s
3. Kickstand Kettle Bell 1 Leg Deadlift ▶	4 sets	6 reps	120s
4. Bent-Arm Dumbbell Pullover Bent-Arm Dumbbell Pullover by Musqle	5 sets	6 reps	120s

Core

Scroll to top

Exercise	Sets	Reps	Rest
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 Alternating Kettlebell Z-Press by ZOAR Fitness	5 sets	6 reps	120s

Week 4

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Goblet Jump Squats ▶	4 sets	15 reps	60s
2. Alternate Dumbbell Bench Press (high start) 06 Alternating Dumbbell Bench Press by sdsustrength	5 sets	6 reps	120s
3. Dumbbell Step-Up ▶	5 sets	6 reps	120s
4. Bottoms Up Half Kneeling Kettlebell Press Half Kneeling Bottom Up KB Press by Marcus Filly	5 sets	6 reps	120s	-Alternating Bottoms Up Kettlebell Press

Posterior

Scroll to top

Exercise	Sets	Reps	Rest
1. One-Arm Kettlebell Swing Single arm kettlebell swings by Cavemantraining	4 sets	15 reps	60s
2. Neutral Grip Alternating Dumbbell Row Middle Back Neutral Grip Alternating Dumbbell Row by eng pham	5 sets	6 reps	120s
3. Kickstand Kettle Bell 1 Leg Deadlift ▶	4 sets	6 reps	120s
4. Bent-Arm Dumbbell Pullover Bent-Arm Dumbbell Pullover by Musqle	5 sets	6 reps	120s

Core

Scroll to top

Exercise	Sets	Reps	Rest
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 Alternating Kettlebell Z-Press by ZOAR Fitness	5 sets	6 reps	120s

Dumbbells and Kettlebells V3.0

Workout Overview

Week 1

Week 1

Anterior

Posterior

Core

Week 2

Anterior

Posterior

Core

Week 3

Anterior

Posterior

Core

Week 4

Anterior

Posterior

Core

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