This kettlebell-heavy program was designed to spark serious muscle growth. Alternate between Workouts 1 and 2 with four to seven days’ rest in between. Adhere to a 3-2- 0-2 tempo—the first number is the lowering phase, the second is the pause at the bottom, the third is the lifting phase, and the fourth number is the pause at the top—for every exercise, adjusting weight if necessary. Rest 30 seconds after each exercise and 90 to 120 seconds between supersets.
ExerciseSetsReps1A. Standing KB Biceps Curl45-81B. Decline KB Skull Crusher46-82A. Incline DB Curl38-102B. Cose-grip Bench Press36-8, 6-8, 8-103A. KB Hammer Curl28-103B. Alternating KB Skull Crusher25-6 (per arm)
Optional High-intensity Finisher
(for advanced lifters)*
ExerciseSetsReps4A. Machine Preacher Curl112-154B. Reverse-grip Pressdown112-15
*After reaching failure, hold the weight in an isometric position for as long as possible.
ExerciseSetsReps1A. Forced-rep KB Skull Crusher46-81B. Incline Kettlebell Curl44-6, 4-6, 8-12, 12-152A. Triceps Rope Pressdown38-10, 8-10, 12-152B. Cable Curl36-8, 6-8, 10-123A. Kneeling KB Overhead Extension38-103B. Kneeling Alternating KB Curl35-6 (per arm)
Optional High-intensity Finisher*
ExerciseSetsReps4A. Weighted Dip112-154B. Standing Hammer Curl112-15
*After reaching failure on dips and hammer curls, perform a set of diamond pushups and chinups, respectively, for as many reps as possible.Flip through this gallery for step-by-step instructions on how to perform the exercises.