3-Day DB/Kettlebell Plan
General
Beginner
Dumbbell
Plan Details
The 3-Day DB/Kettlebell Plan routine by JefitTeam is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
The great thing about this program, each session will take about 50-60 minutes and you'll need minimal equipment. In terms of equipment, just a pair of dumbbells and kettlebells, that's it! So, the program is ideal for either your home or gym. The program highlights look like this: Day 1: Has 9 exercises. 53-minute session. Begin with two kettlebell exercises before moving to dumbbell exercises and finish up with core exercise. Day 2: Offers 9 exercises. 50-minute session. Starts with two kettlebell leg exercises to get your body moving. This is followed by a mix of dumbbell/kettlebell movements, before working the core. Day 3: Includes 8 exercises. 67-minute session. Again, begins with two different kettlebell leg exercises. Followed by dumbbell exercises. The end of the workout includes three supersets of dumbbell calf raises and ab heel touches. Stay Strong, MICHAEL WOOD, CSCS Jefit Coach
Routine detail
Day 1
Workout 1
Est. 24 min
9 exercises
Kettlebell One-Arm Swing
2 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Deep Push-Up
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Squat to Bicep Curl
3 Sets x 10 Reps
Air Bike
1 Set x 20 Reps
Day 2
Workout 2
Est. 20 min
9 exercises
Kettlebell Turkish Get-Up Squat
2 Sets x 2 Reps
Kettlebell Front Squat
3 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 10,8,8,8 Reps
Dumbbell Bench Press
4 Sets x 10,8,8,8 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 8 Reps
Kettlebell Thruster
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12,10,8,8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Forearm Plank with Hip Abduction
1 Set
Day 3
Workout 3
Est. 22 min
8 exercises
Kettlebell Hang Clean
3 Sets x 8,6,6 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8,6,6 Reps
Dumbbell Incline Row (Reverse Grip)
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 12,10,8,8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 15,12,12 Reps
Alternating Heel Touch
3 Sets x 20 Reps
