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Tlangdon.tiffany

Jefit Sample Beginner Routine

Information

Frequency : 3 days / week
Day Type : Day of the Week
Type : Bulking
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.

Monday

Petto e bicipiti

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Bench Press

120 sec

6

4

Progress Chart

Dumbbell Incline Bench Press

105 sec

8

3

Progress Chart

Dumbbell Incline Fly

90 sec

8

3

Progress Chart

Barbell Curl

90 sec

8

3

Progress Chart

Dumbbell Alternate Bicep Curl

90 sec

8

3

Progress Chart

Tuesday

Riposo

Wednesday

Dorso e tricipiti

Muscle

Exercise Name

Timer

Reps

Sets

Track

Pull Ups

90 sec

6

3

Progress Chart

Wide Grip Pulldown Behind The Neck

90 sec

8

3

Progress Chart

Wide Grip Lat Pulldown

90 sec

8

3

Progress Chart

Cable Rope Seated Row

90 sec

8

3

Progress Chart

Dumbbell Bent Over Reverse Fly

60 sec

8

3

Progress Chart

Barbell Lying Triceps Extension

90 sec

8

4

Progress Chart

Barbell Close Grip Bench Press

90 sec

8

3

Progress Chart

Thursday

Riposo

Friday

Spalle e gambe

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Squat

90 sec

6

4

Progress Chart

Barbell Lunge

90 sec

6

4

Progress Chart

Lying Leg Curls

90 sec

8

4

Progress Chart

Barbell Shoulder Press

90 sec

6

3

Progress Chart

Dumbbell Shoulder Press

90 sec

8

3

Progress Chart

Dumbbell Lateral Raise

90 sec

8

3

Progress Chart

Sunday

Riposo