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Dan Jon
General
Beginner
Kettlebell
Plan Details
The Dan Jon routine by muhzak is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Day One: Do two sets of 5 reps. Use light weights you can crush. Day Two: Do three sets of 3 reps. For the last set, use a heavier weight than day one. Day Three: Do one set of 10 reps. Use light weights. Day Four: Rest Day Five: Do two sets of 5 reps. Use weights that are heavier than day one, but still allow you to hit every rep. Day Six: Do five sets of 2 reps. Add weight each set (it only has to be 5-to-10 pounds). Day Seven: Rest
Routine detail
Any
40 a
Est. 21 min
5 exercises
Barbell Deadlift
2 Sets x 5 Reps
Barbell Bench Press
2 Sets x 5 Reps
Weighted Pull-Up
2 Sets x 5 Reps
kettlebell swing
1 Set x 20 Reps
Machine Ab Crunch
1 Set x 5 Reps
Any
40 b
Est. 19 min
5 exercises
Barbell Deadlift
2 Sets x 5 Reps
Barbell Squat
2 Sets x 5 Reps
Dumbbell Incline Bench Press
2 Sets x 5 Reps
dumbell loaded carry
1 Set x 5 Reps
ab wheel barbell
1 Set x 5 Reps
Any
warmup
Est. 31 min
3 exercises
Kettlebell Turkish Get-Up Squat
5 Sets x 5 Reps
Kettlebell Goblet Squat
5 Sets x 15 Reps
March in place
5 Sets x 10 Reps
