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Dumbbell & Kettlebell 5x5 Plan - JEFIT

Dumbbell & Kettlebell 5x5 Plan banner

Dumbbell & Kettlebell 5x5 Plan

AUDIO TIP

General

Intermediate

Dumbbell

Plan Details

The Dumbbell & Kettlebell 5x5 Plan routine by wildt.andrea is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.

This is a 3-day a week, 5x5 strength training plan, that uses only kettlebells and dumbbells. The goal is to lift as heavy a weight that enables you to complete only 5 repetitions per set. when you're able perform more than 7 reps on a given set - increase the resistance 5 percent for upper and 10 percent for lower body exercises. Stay Strong Together, MICHAEL WOOD, CSCS Jefit

Routine detail

Mon

Workout: Day 1

Est. 0 min

9 exercises

Kettlebell Single-Leg Deadlift Demonstration

Kettlebell Single-Leg Deadlift

5 Sets x 5 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

5 Sets x 5 Reps

Kettlebell Row Demonstration

Kettlebell Row

5 Sets x 5 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

5 Sets x 5 Reps

Kettlebell Thruster Demonstration

Kettlebell Thruster

5 Sets x 5 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

5 Sets x 5 Reps

Dumbbell Alternating Incline Curl Demonstration

Dumbbell Alternating Incline Curl

5 Sets x 5 Reps

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

5 Sets x 5 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

5 Sets x 5 Reps

Wed

Workout: Day 2

Est. 0 min

10 exercises

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

5 Sets x 5 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

5 Sets x 5 Reps

Dumbbell Zottman Curl Demonstration

Dumbbell Zottman Curl

5 Sets x 5 Reps

Kettlebell Front Squat Demonstration

Kettlebell Front Squat

5 Sets x 5 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

5 Sets x 5 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

5 Sets x 5 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

5 Sets x 5 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

5 Sets x 5 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

5 Sets x 5 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

5 Sets x 5 Reps

Fri

Workout: Day 3

Est. 0 min

9 exercises

Kettlebell Row Demonstration

Kettlebell Row

5 Sets x 5 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

5 Sets x 5 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

5 Sets x 5 Reps

Kettlebell Thruster Demonstration

Kettlebell Thruster

5 Sets x 5 Reps

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

5 Sets x 5 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

5 Sets x 5 Reps

Dumbbell One-Arm Bicep Curl Demonstration

Dumbbell One-Arm Bicep Curl

5 Sets x 5 Reps

Kettlebell Dead Clean Demonstration

Kettlebell Dead Clean

5 Sets x 5 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

5 Sets x 5 Reps