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This 2-day a week plan is ideal for those with minimal exercise equipment. Perform this full body routine twice a week with 2-3 days rest between workout sessions.
The first workout session offers a traditional sets/reps workout with lower volume. The second session uses supersets for all 8 exercises and is a higher volume workout (more sets).
Equipment Needed:
-Dumbbells
-Kettlebells
-Olympic Bar
Day 1: Low Volume with Sets & Reps
Day 2: Higher Volume with Intervals and Supersets
Stay Strong,
Michael Wood, CSCS
Jefit Team
Kettlebell Goblet Squat
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3x8,10,12 reps |
rest: 90s
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Dumbbell One-Arm Row
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3x10 reps |
rest: 60s
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Dumbbell Deep Push-Up
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3x10 reps |
rest: 60s
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Barbell Ab Rollout (Kneeling)
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3x10,12,15 reps |
rest: 60s
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Kettlebell Thruster
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3x8 reps |
rest: 75s
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Dumbbell Alternating Hammer Curl
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3x8 reps |
rest: 60s
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Cable Tricep Pushdown (V-Bar)
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3x10 reps |
rest: 60s
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Dumbbell Incline Curl
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3x10 reps |
rest: 60s
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Kettlebell Goblet Squat
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4x8,8,10,10 reps |
rest: 20s
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Dumbbell One-Arm Row
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4x10 reps |
rest: 30s
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Dumbbell Deep Push-Up
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4x8,10,10,12 reps |
rest: 20s
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Barbell Ab Rollout (Kneeling)
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4x12,15,15,15 reps |
rest: 30s
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Kettlebell Thruster
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4x10 reps |
rest: 20s
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Dumbbell Alternating Hammer Curl
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4x10 reps |
rest: 30s
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Cable Tricep Pushdown (V-Bar)
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4x12 reps |
rest: 20s
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Dumbbell Incline Curl
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4x8,10,12,15 reps |
rest: 30s
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