Rutina Adrian para empezar

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3 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Kettlebells are a popular tool used in exercise to help burn fat, build muscle, increase heart rate and perform high intensity cardio in a short workout.

This is an intermediate kettlebell routine for those who are using kettlebells and looking to build muscle by performing more sets/exercises

In this routine you will be performing 8 various exercises that are used to target each muscle group and help build muscle.

Each exercise consists of 4 sets with 14-10 reps for different exercises to help increase muscle building qualities of the routine.

*** Notes :

It is important to warm up before performing any kettlebell workout.

Make sure you understand the weight you are using as you can possible injure yourself while working with kettlebells in an incorrect mannor and higher weight.

Workout 10 exercises, 1 hr 5 mins

Dumbbell Pullover	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Dumbbell Incline Tricep Extension	3x8 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s
Janda Sit-Up	3x8 reps	rest: 60s
Kettlebell Front Squat	3x8 reps	rest: 60s
Kettlebell One-Arm Swing	3x8 reps	rest: 60s

Workout 11 exercises, 1 hr 12 mins

Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Dumbbell Bent-Over Row	3x8 reps	rest: 60s
Dumbbell Deadlift	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Dumbbell Reverse Concentration Curl	3x8 reps	rest: 60s
Dumbbell Supinated One-Arm Wrist Curl	3x8 reps	rest: 60s
Kettlebell Figure Eight	3x8 reps	rest: 60s
Kettlebell Advanced Windmill	3x8 reps	rest: 60s
Kettlebell Goblet Squat	3x8 reps	rest: 60s
Kettlebell Hang Clean	3x8 reps	rest: 60s

Rest/or Cardio 2 exercises, 1 hr 8 mins

	Walking	0x0 reps	rest: 5s
	Running	0x0 reps	rest: 60s

Workout 10 exercises, 1 hr 4 mins

Kettlebell Thruster	3x8 reps	rest: 60s
Kettlebell Jerk	3x8 reps	rest: 60s
Kettlebell Alternating Shoulder Press	3x8 reps	rest: 60s
Kettlebell Front Squat	3x10 reps	rest: 60s
Dumbbell Seated Calf Raise	3x8 reps	rest: 60s
Dumbbell Calf Raise	3x8 reps	rest: 60s
Band Seated Calf Stretch	3x10 reps	rest: 60s
Cross Body Crunch	3x10 reps	rest: 60s
Kettlebell Bent Press	3x10 reps	rest: 60s
Ab Draw Leg Slide	3x10 reps	rest: 60s

Workout 9 exercises, 1 hr 5 mins

Kettlebell One-Arm Floor Press	4x12 reps	rest: 60s
Dumbbell Incline Fly	3x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Dumbbell Deadlift	3x10 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Kettlebell Row	3x10 reps	rest: 60s
Rolling	3x10 reps	rest: 60s
Ab Draw Leg Slide	3x10 reps	rest: 60s
Abdominal Pendulum	3x10 reps	rest: 60s