RWJ42 Dumbell4 2014 - JEFIT

RWJ42 Dumbell4 2014 - JEFIT

RWJ42 Dumbell4 2014 banner

RWJ42 Dumbell4 2014

General

Intermediate

Dumbbell

Plan Details

The RWJ42 Dumbell4 2014 routine by RWJ42 is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Dumbbell Base Builder

Routine detail

Mon

DB Chest Back Traps

Est. 76 min

10 exercises

Boxing Demonstration

Boxing

3 Sets

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

2 Sets x 12 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

1 Set x 12 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

1 Set x 15 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 20 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

2 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

1 Set x 12 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

1 Set x 12 Reps

Crunch Demonstration

Crunch

1 Set x 25 Reps

Leg Raise Demonstration

Leg Raise

1 Set x 14 Reps

Tue

DB Quads Hamstring Calves

Est. 69 min

8 exercises

Boxing Demonstration

Boxing

3 Sets

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

1 Set x 12 Reps

Barbell Deep Squat Demonstration

Barbell Deep Squat

2 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

2 Sets x 15 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

2 Sets x 12 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 20 Reps

Crunch Demonstration

Crunch

1 Set x 25 Reps

Leg Raise Demonstration

Leg Raise

1 Set x 14 Reps

Wed

DB Shoulders Biceps Triceps Forearms

Est. 80 min

12 exercises

Boxing Demonstration

Boxing

3 Sets

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

2 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

1 Set x 12 Reps

Dumbbell Bent-Over Reverse Fly Demonstration

Dumbbell Bent-Over Reverse Fly

1 Set x 12 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

1 Set x 10 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

2 Sets x 10 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

1 Set x 12 Reps

Dumbbell One-Arm Tricep Extension (Pronated) Demonstration

Dumbbell One-Arm Tricep Extension (Pronated)

2 Sets x 12 Reps

Dumbbell Wrist Curl (Palms Up) Demonstration

Dumbbell Wrist Curl (Palms Up)

1 Set x 25 Reps

Dumbbell Wrist Curl (Palms Down) Demonstration

Dumbbell Wrist Curl (Palms Down)

1 Set x 15 Reps

Crunch Demonstration

Crunch

1 Set x 25 Reps

Leg Raise Demonstration

Leg Raise

1 Set x 14 Reps

Any

Cardio - Boxing (Indoor)

Est. 57 min

3 exercises

Yoga Demonstration

Yoga

3 Sets

Boxing Demonstration

Boxing

3 Sets

Crunch Demonstration

Crunch

1 Set x 25 Reps

Any

Cardio - Kettlebell (indoor)

Est. 86 min

9 exercises

Yoga Demonstration

Yoga

3 Sets

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

3 Sets x 12 Reps

Kettlebell One-Arm Swing Demonstration

Kettlebell One-Arm Swing

3 Sets x 12 Reps

Push-Up Demonstration

Push-Up

3 Sets x 12 Reps

Kettlebell One-Arm Snatch Demonstration

Kettlebell One-Arm Snatch

2 Sets x 12 Reps

Kettlebell Figure Eight Demonstration

Kettlebell Figure Eight

3 Sets x 12 Reps

Kettlebell Windmill Demonstration

Kettlebell Windmill

3 Sets x 12 Reps

Crunch Demonstration

Crunch

1 Set x 25 Reps

Leg Raise Demonstration

Leg Raise

1 Set x 12 Reps

Any

Cardio - Run/Walk (Outdoor)

Est. 211 min

4 exercises

Running Demonstration

Running

1 Set

Barbell Side Bend Demonstration

Barbell Side Bend

3 Sets x 12 Reps

Weighted Trunk Rotation Demonstration

Weighted Trunk Rotation

3 Sets x 12 Reps

Walking Demonstration

Walking

3 Sets

Any

Cardio - Bike (Indoor)

Est. 22 min

1 exercise

Indoor Cycling Demonstration

Indoor Cycling

3 Sets