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Week 2
General
Intermediate
Kettlebell
Plan Details
The Week 2 routine by Geekhangover is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Landmine and Kettlebell Focus
Routine detail
Day 1
Leg Day
Est. 87 min
11 exercises
Landmine 1 Legged RDL
3 Sets x 12 Reps
Landmine Split Lunge
3 Sets x 12 Reps
Landmine Hack Squat
3 Sets x 12 Reps
Landmine Sumo Squat
3 Sets x 12 Reps
Landmine Front Loaded Bulgarian Split Squats
3 Sets x 12 Reps
Kettlebell Front Squat
3 Sets x 12 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 12 Reps
Kettlebell Pistol Squat
3 Sets x 12 Reps
Kettle Bell Two Handed Swing
3 Sets x 12 Reps
Treadmill Running
1 Set
Day 2
Chest & Triceps
Est. 88 min
13 exercises
Jumping Jacks
1 Set
Landmine Crush Grip Push-Up
3 Sets x 12 Reps
Landmine Split Stance Incline Press
3 Sets x 12 Reps
Landmine Crossovers
3 Sets x 12 Reps
Kettlebell Push-Up
3 Sets x 12 Reps
Kettlebell Alternating Floor Press
3 Sets x 12 Reps
Kettlebell One-Arm Floor Press
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Landmine 1 Arm Tricep Extension
3 Sets x 12 Reps
Landmine 2 Handed Tricep Extension
3 Sets x 12 Reps
Barbell Rear Tricep Extension
3 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 12 Reps
Treadmill Running
1 Set
Day 3
Back & Biceps
Est. 71 min
13 exercises
Jumping Jacks
1 Set
Machine Assisted Pull-Up
3 Sets x 12 Reps
Barbell Row
3 Sets x 12 Reps
Barbell One-Arm Row
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Kettlebell Alternating Row
3 Sets x 12 Reps
Kettlebell Row
3 Sets x 12 Reps
Kettlebell One Arm Curl
3 Sets x 12 Reps
Kettlebell Two Arm Curl
3 Sets x 12 Reps
Barbell Spider Curl (Prone)
3 Sets x 12 Reps
Cable Drag Curl
3 Sets x 12 Reps
Cable V-Bar Row
3 Sets x 12 Reps
Cable Dual Overhead Curl
3 Sets x 12 Reps
Day 4
Cardio
Est. 47 min
1 exercise
Running
1 Set
Day 5
Core
Est. 78 min
15 exercises
Jumping Jacks
1 Set
Barbell Deadlift
3 Sets x 12 Reps
Landmine Core Crusher
3 Sets x 12 Reps
Ab Roller
3 Sets x 12 Reps
Kettle Bell Two Handed Swing
3 Sets x 12 Reps
Kettlebell Windmill
3 Sets x 12 Reps
Kettlebell Figure Eight
3 Sets x 12 Reps
Kettlebell Leg Pass
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Band Sit-Up
3 Sets x 12 Reps
Cable One-Arm Side Bend
3 Sets x 12 Reps
Bench Crunch
3 Sets x 12 Reps
Bench Hip Thrust
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Day 6
Shoulders & Forearms
Est. 64 min
11 exercises
Barbell Deadlift
3 Sets x 12 Reps
Landmine 1 Hand Press
3 Sets x 12 Reps
Landmine 2 Hand Press
3 Sets x 12 Reps
Kettlebell Alternating Shoulder Press
3 Sets x 12 Reps
Kettlebell Arnold Press
3 Sets x 12 Reps
Kettlebell Military Press
3 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 12 Reps
Dumbbell Alternating Reverse Curl
3 Sets x 12 Reps
EZ Bar Preacher Curl (Reverse Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Reverse Preacher Curl
3 Sets x 12 Reps
Day 7
Cardio
Est. 75 min
3 exercises
Barbell Deadlift
3 Sets x 12 Reps
Boxing
1 Set
Treadmill Running
1 Set
