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Glenn's Mod Jefit Sample Beginner Routine

Shared By : gschuster

Information

Frequency : 6 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Beginner
Downloads / Views : 1 / 143

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Description

Modified Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 6 day split routine consists of chest, shoulders, back, arms, legs and abs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum. Modified for my Smith Machine and dumb bells. Modified to shorter routines and 6 day/wk to fit my schedule.
 
Day 1 Legs and Abs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

 Smith Machine Squat 120 sec 5 5 Progress Chart

Upper Legs

 Dumbbell Lunges 60 sec 8 3 Progress Chart

Upper Legs

 Lying Leg Curls 60 sec 8 3 Progress Chart

Abs

 Cable Seated Crunch 60 sec 10 3 Progress Chart
Day 2 Shoulders and Abs
Muscle Exercise Name Timer Reps Sets Track

Shoulders

 Dumbbell Shoulder Press 60 sec 8 3 Progress Chart

Shoulders

 Dumbbell Lateral Raise 60 sec 8 3 Progress Chart

Shoulders

 Dumbbell Shoulder Shrug 60 sec 10 3 Progress Chart

Abs

 Oblique Crunches 60 sec 10 3 Progress Chart
Day 3 Back and Abs
Muscle Exercise Name Timer Reps Sets Track

Back

 Dumbbell Deadlift 60 sec 10 3 Progress Chart

Back

 Barbell Bent Over Row 60 sec 8 3 Progress Chart

Back

 Wide-Grip Pulldown Behind The Neck 60 sec 8 3 Progress Chart

Abs

 Leg Raise 60 sec 25 3 Progress Chart
Day 4 Biceps, Forearm, and Abs
Muscle Exercise Name Timer Reps Sets Track

Biceps

 Alternate Hammer Curl 60 sec 10 3 Progress Chart

Biceps

 Dumbbell Alternate Bicep Curl 60 sec 8 3 Progress Chart

Forearms

 Palms-Up Dumbbell Wrist Curl Over A Bench 60 sec 10 3 Progress Chart

Abs

 Air Bike 60 sec 20 3 Progress Chart
Day 5 Chest and Abs
Muscle Exercise Name Timer Reps Sets Track

Chest

 Smith Machine Bench Press 60 sec 8 3 Progress Chart

Chest

 Smith Machine Incline Bench Press 60 sec 8 3 Progress Chart

Chest

 Machine Fly 60 sec 8 3 Progress Chart

Abs

 Crunches with Legs on Bench 60 sec 10 3 Progress Chart
Day 6 Calves, Triceps, and Abs
Muscle Exercise Name Timer Reps Sets Track

Lower Legs

 Standing Calf Raises 60 sec 10 3 Progress Chart

Triceps

 Smith Machine Close Grip Bench Press 60 sec 8 3 Progress Chart

Triceps

 Triceps Pushdown - Rope 60 sec 8 3 Progress Chart

Abs

 Dumbbell Side Bend 60 sec 10 3 Progress Chart
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