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Kettlebell & Dumbbell Plan
General
Intermediate
None
Plan Details
The Kettlebell & Dumbbell Plan routine by JefitTeam is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is an intermediate strength training program that features exercises performed with either a pair of dumbbells or kettlebells. The workouts target all major muscle groups including the legs. The goal is to follow the plan for 3x/week over 6-8 weeks. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Workout 1
Est. 55 min
9 exercises
Kettlebell Front Squat
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Kettlebell Farmer's Carry
2 Sets
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Dumbbell 3 Way Shoulder Raise
3 Sets x 8 Reps
Dumbbell Push Press
3 Sets x 8 Reps
Dumbbell Seated Curl
3 Sets x 8 Reps
Wed
Workout 2
Est. 67 min
9 exercises
Kettlebell Goblet Squat
3 Sets x 8 Reps
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Renegade Row
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Arnold Press
3 Sets x 10 Reps
Dumbbell Zottman Curl
4 Sets x 10 Reps
Sat
Workout 3
Est. 68 min
8 exercises
Dumbbell Reverse Lunge
3 Sets x 12 Reps
Dumbbell Plie Squat
3 Sets x 12 Reps
Kettlebell Alternating Row
4 Sets x 12,10,8,8 Reps
Dumbbell Bench Press
3 Sets x 12,10,8 Reps
Dumbbell Incline Bench Press
3 Sets x 12,10,8 Reps
Dumbbell Push Press
3 Sets x 10,8,6 Reps
Dumbbell 3 Way Shoulder Raise
3 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 12,10,10,8 Reps
