Muscle building kettlebell work

DOWNLOADS/VIEWS: 43/2005

RATING: 58 (FROM 4 JEFIT MEMBERS)

2 DAYS - General Fitness - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Kettlebell chains to make you cry...and build muscle while becoming a true badass. Function and capability to match the looks. This builds character

The first 4 exercises are chained ( you don't put the bells down).
Once thru the required sets you work the other exercises any way you like

I'm using 2x 53 lb lbs

Monday
Wednesday
Wednesday
Friday

Moderate intensity 7 exercises, 54 mins

Kettlebell Clean	4x8 reps	rest: 60s
Kettlebell Military Press	4x8 reps	rest: 60s
Kettlebell Front Squat	4x8 reps	rest: 60s
Kettlebell One-Arm Swing	4x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Kettlebell Alternating Floor Press	3x10 reps	rest: 60s
Sit-Up	1x110 reps	rest: 60s

Easier intensity 7 exercises, 44 mins

Kettlebell Clean	3x8 reps	rest: 60s
Kettlebell Military Press	3x8 reps	rest: 60s
Kettlebell Front Squat	3x8 reps	rest: 60s
Kettlebell One-Arm Swing	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Kettlebell Alternating Floor Press	3x8 reps	rest: 60s
Sit-Up	3x8 reps	rest: 60s

kettlebell sport test 5 exercises, 52 mins

Kettlebell Jerk	3x18 reps	rest: 180s
Kettlebell One-Arm Snatch	3x18 reps	rest: 180s
Kettlebell Alternating Floor Press	3x10 reps	rest: 60s
Sit-Up	1x110 reps	rest: 60s
Janda Sit-Up	3x5 reps	rest: 60s

tough intensity 7 exercises, 1 hr 6 mins

Kettlebell Clean	5x8 reps	rest: 60s
Kettlebell Military Press	5x8 reps	rest: 60s
Kettlebell Front Squat	5x8 reps	rest: 60s
Kettlebell One-Arm Swing	5x8 reps	rest: 60s
Pull-Up	5x8 reps	rest: 60s
Kettlebell Alternating Floor Press	4x10 reps	rest: 60s
Sit-Up	1x110 reps	rest: 60s