Rutina Adrian para empezar
General
Intermediate
Dumbbell
Plan Details
The Rutina Adrian para empezar routine by adrianperazzo is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
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.
Routine detail
Mon
Workout
Est. 65 min
10 exercises
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Janda Sit-Up
3 Sets x 8 Reps
Kettlebell Front Squat
3 Sets x 8 Reps
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Tue
Workout
Est. 73 min
11 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Reverse Concentration Curl
3 Sets x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 8 Reps
Kettlebell Figure Eight
3 Sets x 8 Reps
Kettlebell Advanced Windmill
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Kettlebell Hang Clean
3 Sets x 8 Reps
Wed
Rest/or Cardio
Est. 68 min
2 exercises
Walking
1 Set
Running
1 Set
Thu
Workout
Est. 64 min
10 exercises
Kettlebell Thruster
3 Sets x 8 Reps
Kettlebell Jerk
3 Sets x 8 Reps
Kettlebell Alternating Shoulder Press
3 Sets x 8 Reps
Kettlebell Front Squat
3 Sets x 10 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Band Seated Calf Stretch
3 Sets x 10 Reps
Cross Body Crunch
3 Sets x 10 Reps
Kettlebell Bent Press
3 Sets x 10 Reps
Ab Draw Leg Slide
3 Sets x 10 Reps
Fri
Workout
Est. 65 min
9 exercises
Kettlebell One-Arm Floor Press
4 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Kettlebell Row
3 Sets x 10 Reps
Rolling
3 Sets x 10 Reps
Ab Draw Leg Slide
3 Sets x 10 Reps
Abdominal Pendulum
3 Sets x 10 Reps
Sat
Rest
Est. 0 min
0 exercises
This day is empty
Sun
Rest
Est. 0 min
0 exercises
This day is empty
