Mina routine

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4 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Jefit Built-in Bulking Routine For Beginners.

This routine was designed for bodybuilding beginners who want to gain muscle.

This 4 day split routine consists of chest, shoulders, back, arms and legs training for 4 to 6 weeks of performing.

The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.

Abs 6 exercises, 0 min

Machine Ab Crunch	3x10 reps	rest: 60s
Air Bike	3x10 reps	rest: 60s
Leg Raise	3x10 reps	rest: 60s
Crunch	3x10 reps	rest: 60s
Seated Leg Tuck	3x10 reps	rest: 60s
Plank	3x10 reps	rest: 60s

Back and Biceps 9 exercises, 0 min

Pull-Up	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Back Hyperextension	3x10 reps	rest: 60s
Cable Rope Hammer Curl	3x10 reps	rest: 60s
Machine Bicep Curl	3x10 reps	rest: 60s
EZ Bar Curl	3x10 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	3x10 reps	rest: 60s

Chest and Trip 10 exercises, 0 min

Push-Up (Wide Hand)	3x10 reps	rest: 60s
Barbell Bench Press	3x10 reps	rest: 90s
Machine Incline Chest Press	3x10 reps	rest: 60s
Machine Bench Press	3x10 reps	rest: 60s
Machine Fly	3x10 reps	rest: 60s
Dip	3x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x10 reps	rest: 60s
Dumbbell Pullover	3x10 reps	rest: 60s

Shoulders and Legs 9 exercises, 0 min

Dumbbell Front Raise	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Cable Upright Row	3x10 reps	rest: 60s
Machine Shoulder Press	3x10 reps	rest: 60s
Machine Shoulder Press	3x10 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 60s
Machine Leg Press	3x10 reps	rest: 60s
Machine Seated Calf Raise	4x10 reps	rest: 60s
Machine Seated Leg Curl	3x10 reps	rest: 60s