Modified Beginner Routine | Jefit - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App | Workout Routine Database

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Modified Beginner Routine

Shared By : Havoc_rah

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Beginner
Downloads / Views : 1 / 120

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Description

This is a modification of the beginner routine in the default JEFIT. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.

Monday

Chest and Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Triceps		Dumbbell Standing One Arm Triceps Extension	60 sec	8	3
Chest		Barbell Bench Press	120 sec	6	3
Chest		Barbell Incline Bench Press	60 sec	8	3
Chest		Dumbbell Decline Bench Press	60 sec	8	3
Triceps		Barbell Lying Triceps Extension	60 sec	6	3
Triceps		Cable Triceps Pushdown	60 sec	8	3
Triceps		Cable Standing Triceps Extension	60 sec	8	2

Wednesday

Back, Biceps, and Forearm

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Weighted Ball Hyperextensions	60 sec	8	3
Back		Wide-Grip Lat Pulldown	60 sec	8	3
Back		Cable Seated Row	60 sec	8	3
Back		One-Arm Dumbell Row	60 sec	8	3
Biceps		Dumbbell Concentration Curls	60 sec	8	3
Biceps		Barbell Curl	60 sec	8	3
Biceps		Preacher Curl	60 sec	8	3
Biceps		Dumbbell Preacher Curl	60 sec	8	3
Abs		Alternate Heel Touchers	60 sec	8	3

Friday

Shoulders and Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Squat	120 sec	8	3
Upper Legs		Leg Press	60 sec	8	3
Upper Legs		Leg Extensions	60 sec	8	3
Shoulders		Dumbbell Arnold Press	60 sec	8	3
Shoulders		Dumbbell Lateral Raise	60 sec	8	3
Shoulders		Barbell Up Right Row	60 sec	8	3
Shoulders		Front Plate Raise	60 sec	8	3
Abs		Decline Crunch	60 sec	8	3

Saturday

Abs and Biceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Exercise Ball Crunch	60 sec	25	3
Abs		Exercise Ball Pull-in	60 sec	25	3
Abs		Leg Raise	60 sec	25	3
Abs		Oblique Crunches	60 sec	25	3
Abs		Dumbbell Side Bend	60 sec	25	3
Abs		Decline Crunch	60 sec	25	3
Biceps		Bicep Curl Machine	60 sec	8	3
Biceps		Cross Body Hammer Curl	60 sec	8	3
Biceps		EZ-Bar Curl	60 sec	8	3

ANY	chest n triceps 1 person

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Machine Decline Chest Press	60 sec	8	3
Chest		Dumbbell Incline Bench Press	60 sec	8	3
Chest		Dumbbell Decline Fly	60 sec	8	3
Chest		Cable Cross Over	60 sec	8	3

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The information contained in this page was posted by user: Havoc_rah on behalf of herself / himself.

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