Current Workout Routine | JEFIT - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App | Best Workout Tracker

We use cookies to help make Jefit better. By visiting this site, you agree to our cookie policy.

Chris vanaf 2016

Information

Frequency : 6 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Beginner

Tags :

Description

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

Day 1

Chest 1

Muscle

Exercise Name

Timer

Reps

Sets

Track

Deep Push Up

60 sec

8

3

Progress Chart

Barbell Bench Press

60 sec

6

2

Progress Chart

Dumbbell Incline Curl

60 sec

8

6

Progress Chart

Dumbbell One Arm Bench Press

60 sec

8

4

Progress Chart

Dumbbell Fly

60 sec

8

3

Progress Chart

Day 2

Abs 1

Muscle

Exercise Name

Timer

Reps

Sets

Track

Sit Up

60 sec

8

3

Progress Chart

Leg Raise

60 sec

16

3

Progress Chart

Alternate Heel Touchers

60 sec

8

3

Progress Chart

Plank

60 sec

-

3

Progress Chart

Weight Plate Around the World Decline Crunch

60 sec

8

4

Progress Chart

Push Up

60 sec

8

3

Progress Chart

Barbell Ab Rollout on Knees

60 sec

8

3

Progress Chart

Dumbbell Alternate Hammer Curl

60 sec

8

3

Progress Chart

Barbell Incline Bench Press

60 sec

8

4

Progress Chart

Day 3

biceps 1

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Alternate Hammer Curl

60 sec

8

5

Progress Chart

Cable Preacher Curl

60 sec

8

5

Progress Chart

Dumbbell Preacher Hammer Curl

60 sec

8

3

Progress Chart

Dumbbell Seated Inner Biceps Curl

60 sec

8

5

Progress Chart

Dumbbell Flexor Incline Curl

60 sec

8

5

Progress Chart

EZ Bar Curl

60 sec

8

3

Progress Chart

Day 4

biceps 2

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Lying Supine Biceps Curl

60 sec

8

4

Progress Chart

Dumbbell Seated Hammer Curl

60 sec

8

4

Progress Chart

Dumbbell Alternate Incline Curl

60 sec

8

5

Progress Chart

Dumbbell Twisting Standing Curl

60 sec

8

5

Progress Chart

Dumbbell Alternate Hammer Curl

60 sec

8

5

Progress Chart

Dumbbell Bent Over Row

60 sec

8

3

Progress Chart

Barbell Concentration Curl

60 sec

8

2

Progress Chart

Day 5

rug 1

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Palms In Bent Over Row

60 sec

8

3

Progress Chart

Inverted Row

60 sec

8

3

Progress Chart

Barbell Deadlift

60 sec

8

3

Progress Chart

Dumbbell Reverse Grip Incline Bench Two Arm Row

60 sec

8

3

Progress Chart

Dumbbell Bent Over Row

60 sec

8

3

Progress Chart

Dumbbell One Arm Lying Rear Delt Row

60 sec

8

6

Progress Chart

Barbell Bent Over Row

60 sec

8

3

Progress Chart

Day 6

schouders

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Front Raise

60 sec

8

6

Progress Chart

Dumbbell Alternate Seated Arnold Press

60 sec

8

4

Progress Chart

Dumbbell Front Incline Raise

60 sec

8

4

Progress Chart

Dumbbell Seated Alternate Front Raise

60 sec

8

4

Progress Chart

Dumbbell Arnold Press

60 sec

8

4

Progress Chart

Inverted Row

60 sec

8

3

Progress Chart

Dumbbell One Arm Shoulder Press

60 sec

8

4

Progress Chart

Day 7

triceps

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Standing One Arm Triceps Extension

60 sec

8

6

Progress Chart

Dumbbell Tricep Kickback

60 sec

8

6

Progress Chart

Dumbbell Incline Triceps Extension

60 sec

8

4

Progress Chart

Single Bench Dip

60 sec

8

3

Progress Chart

Close Triceps Pushup

60 sec

8

4

Progress Chart

Dumbbell Lying Across Face Triceps Extension

60 sec

8

3

Progress Chart

Barbell Bench Press

60 sec

8

3

Progress Chart

Dumbbell Alternate Lying Extension

30 sec

8

3

Progress Chart

Day 8

zwemmen

Muscle

Exercise Name

Timer

Reps

Sets

Track

Swimming

60 min

-

-

Progress Chart