Bell Hell and Challenge
Cutting
Advanced
Dumbbell
Plan Details
The Bell Hell and Challenge routine by jmseaton is a 7 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
The whole workout is done with dumbbells or kettlebells (optional). Any exercise listed with kettlebells can be swapped out for dumbbells. Do the challenge if you're strong enough..... otherwise rest. For the challenge; pick one weight to use for all of the kettlebell/dumbbell work. You can use a different weight for the dumbbell incline press. If you have to go down to finish, do that, but don't go up. Once you can get through the whole thing at the same weight, increase it the next time.
Routine detail
Mon
Chest
Est. 104 min
7 exercises
Dumbbell Bench Press
6 Sets x 12 Reps
Dumbbell Fly
6 Sets x 12 Reps
Dumbbell Decline Press
6 Sets x 12 Reps
Dumbbell Decline Fly
6 Sets x 12 Reps
Dumbbell Incline Bench Press
6 Sets x 12 Reps
Dumbbell Incline Fly
6 Sets x 12 Reps
Dumbbell Pullover
6 Sets x 12 Reps
Tue
Biceps and Forearms
Est. 97 min
7 exercises
Dumbbell Bicep Drag Curl
6 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
6 Sets x 12 Reps
Dumbbell Incline Curl
6 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
6 Sets x 12 Reps
Dumbbell Zottman Curl
6 Sets x 12 Reps
Dumbbell One-Arm Wrist Curl
6 Sets x 12 Reps
Dumbbell One-Arm Reverse Bench Wrist Curl
6 Sets x 12 Reps
Wed
Back and Core
Est. 121 min
9 exercises
Dumbbell Deadlift
6 Sets x 12 Reps
Dumbbell Bent-Over Row
6 Sets x 12 Reps
Dumbbell Incline Bench Row
6 Sets x 12 Reps
Dumbbell Prone Incline Shrug
6 Sets x 12 Reps
Kettlebell Renegade Row
6 Sets x 12 Reps
Frog Sit-Up
6 Sets x 12 Reps
Dumbbell Side Bend
6 Sets x 12 Reps
Dragon Flag
6 Sets x 12 Reps
Dumbbell Wood Chop
6 Sets x 12 Reps
Thu
Shoulders and Triceps
Est. 92 min
7 exercises
Dumbbell Lateral Raise
6 Sets x 12 Reps
Dumbbell Upright Row
6 Sets x 12 Reps
Dumbbell Seated Shoulder Press
6 Sets x 12 Reps
Dumbbell Bent-Over Raise
6 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
6 Sets x 12 Reps
Dumbbell Tricep Kickback
6 Sets x 12 Reps
Bench Dip
6 Sets x 12 Reps
Fri
Legs and Abs
Est. 133 min
8 exercises
Dumbbell Stiff-Leg Deadlift
6 Sets x 12 Reps
Kettlebell Goblet Squat
6 Sets x 12 Reps
Dumbbell Lunge
6 Sets x 12 Reps
Dumbbell Iron Cross
6 Sets x 12 Reps
Dumbbell Hamstring Curl
6 Sets x 12 Reps
Dumbbell Step-Up
6 Sets x 12 Reps
Dumbbell Calf Raise
6 Sets x 40 Reps
Dumbbell Seated Calf Raise
6 Sets x 40 Reps
Sat
Challenge or Rest
Est. 53 min
7 exercises
Kettlebell One-Arm Snatch
1 Set x 10 Reps
Kettlebell One-Arm Clean and Jerk
1 Set x 10 Reps
Kettlebell Goblet Squat
1 Set x 10 Reps
Kettlebell Swing
1 Set x 20 Reps
Dumbbell Incline Bench Press
6 Sets x 10 Reps
Push-Up
1 Set x 100 Reps
Roll Back Squat
10 Sets x 10 Reps
Sun
Rest
Est. 0 min
0 exercises
This day is empty
