Workouts with 80 lbs. Kettlebell and Two 40 lbs. Dumbbells to build Muscle
Background on me: I'm 19 and I've been lifting for about 1.5 years now but more consistently for the past month and have been doing on-off for the past couple months since August, and as my university has kicked everyone off campus, now I’m back home with less distraction and focused on myself more. Since I started lifting, Went from weighing 210 at 5’11 with a ton of body fat and couldn’t do a push up to 170 and doing that and much more. I would say my current body fat is around 15-17%. All of my lifting was from CrossFit.
My goal during this quarantine is to build muscle and lose body fat percentage but all I have is an 80 lbs. Kettlebell (I can do 25 straight KB swings in the first go and 6 straight KB cleans per arm in the first go) and two 10lbs. dumbells and two 40 lbs. dumbbell (I can do 6 reps of 50 lbs. both dumbbells standing military press). What are workouts I can employ to accomplish my goal?
EDIT: I have the following question, for me to achieve my aforementioned goals, what should my nutrition look like? Should I be in a caloric deficit or surplus? I'm basically sitting at a laptop all day and then I work out for about an hour in the evening (trying to do mornings now too), and I am working out 5-6 days a week.
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Chest:
push ups - a lot of variants
butterflies with dumbbells lying on the ground
pullover with dumbbell (need some bench or chair)
and this
Back:
one arm dumbbell rows
pullover
sumo deadlifts with kettlebell
lying back extension
shoulders shrugs dumbbells
Shoulders:
overhead press
front raise
bent-over dumbbell lateral raise
lateral raise
Triceps
tricep kickbacks
diamond push ups
one arm over head extensions
bench dip - you can use chair
French press
Legs
squats
squats
squats
lunges
calf raise
Romanian deadlifts
Then
bicep curl
variants of sit-ups
plank
some crossfit exercises with dumbbells
Always make sure of good technique! Realy sure.
If you want to lose fat focus on healthy and variet diet and read this: fitness.stackexchange.com/a/41792/33015 Hope is helps :)
Originally as an update to my question: I am now doing Monday - Push, Tuesday - CrossFit workout geared towards Leg exercises, Wednesday - Pull, Thursday - CrossFit workout geared towards Push exercises, Friday - Leg, Saturday - CrossFit workout geared towards Pull exercises.
With the equipment I have (I also have two 10 lbs. dumbbells), here is what my workouts look like, and I am still in the process of getting a bench for the pullovers and some other exercises such as a flat bench DB press with added time under tension because 40 lbs. is too light.
Push -
1. 3x8-10 DB standing overhead press.
2. 3x8-10 DB floor presses
3. 3x6-8 DB pullovers but emphasize and use the chest more/do as many elevated complete pushups as possible/the jumping pushups/plyo pushups.
4. 8x15-20 KB both arms bicep curls/4x3-6 DB both arms bicep curls.
5. 8x15-20 side lateral arm raises with something ~10 lbs.
6. 3x8-12 DB Arnold Presses
7. Farmer’s carry with KB, the other arm has 40 lb. dumbbell 50 steps each arm/if you can’t do this do more pushups as in high rep normal proper pushups.
Pull -
1. 3x8-12 bent over DB rows both arms at same time.
2. 3x6-8 DB pullovers but with back and lats/3x10 KB one arm swings each arm.
3. 8x15-20 KB both arms bicep curls/4x3-6 DB both arms bicep curls.
4. 6-8x12-15 both arms DB shrugs
5. 3x5-10 standing upright DB rows both arms
6. 6-8x6-8 KB rack pulls.
7. 3x8-12 DB renegade rows.
8. 3x8-15 DB standing hammer curls.
Leg -
1. 3x8-10 DB Bulgarian Split squats each leg
2. 3x15-20 KB goblet squats
3. 3x20 DB deadlifts
4. 3x20 walking lunges each leg.
5. 3x15-20 DB calf raises.
6. 20 45 Lb. Russian Plate twists (R/L = 1), bicycles until tired
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