If you want to build an impressive set of arms that fill out your tee and some ripped abs to tie it all together, that perform just as good as they look, kettlebells are one of the best ways to do it.
See, kettlebells are often thought to only be for functional training, metabolic conditioning, and crossfit.
However, kettlebells can be an amazing tool for bodybuilding and packing on quality muscle mass with hypertrophy training, when you know how to do it.
Rob Riches here from Blue Star Nutraceuticals and today we’re back with the 5th and final segment of our 5-part Kettlebell Hypertrophy™ training series.
We’ve trained the chest, back, legs, and shoulders, now it’s time to tie it all together and complete your physique with an impressive set of arms, and a tight chiseled midsection.
Today I’m gonna show you exactly how and all you need is a few kettlebells and some open space.
After this workout, you will have a complete, 5-day physique enhancing program to follow for up to 12 weeks to completely transform your body.
This is Kettlebell Hypertrophy™: How To Build Ripped Arms & Abs With Kettlebells Only!
Let’s get to it!
For this workout, you’ll perform 6 exercises in linear fashion.
Meaning you will perform all sets for exercise #1 before moving on to exercise #2, and continue in this fashion until all 6 exercises are complete.
You will perform 3 sets of 10-12 reps for each exercise, using 75% of your 1 rep max.
Start with a weight you can comfortably manage for 10 reps, then over the weeks, increase the reps as you progress, once you reach 12 reps for all 3 sets of the exercise, it’s time to step up the weight.
Repeat this process throughout the 12 week program to effectively achieve progressive overload and maximize your strength and muscle building results.
You are allowed up to 90 seconds rest between sets to catch your breath and quickly rehydrate with AminoFast™ before continuing on to the next set.
Your goal is to complete the entire workout in under 1 hour. If it’s taking you longer than that, you need to pick up the pace.
As always, the complete workout is listed for you in the description below.
Exercise #1: Kettlebell Suitcase Deadlift
Exercise #2: Kettlebell 1-Arm Overhead Carry (10 meters)
Exercise #3: Kettlebell Tricep Dips
Exercise #4: Kettlebell Curls
Exercise #5: Kettlebell Skullcrushers
Exercise #6: Kettlebell Hollow Body Hold + Leg Raises
And that’s a wrap!
Congratulations on making it through the final workout of this 5-part kettlebell hypertrophy training series.
Follow all 5 of the workouts in this series and you will have a complete 5-day muscle building workout routine you can follow for up to 12 weeks to transform your physique and skyrocket your functional strength and performance with only kettlebells.
And if you want to step up the lean gains even more, I noticed a big improvement in my strength, and how much harder my muscles looked after just a couple weeks using Status®, so now I take it any time I want to focus on building lean muscle.
So if you’re looking for an extra edge, give it a shot!
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Until next time, keep training hard!
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