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AnthonyDelgado3

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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

Chest and Triceps

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Bench Press

60 sec

10

4

Progress Chart

Barbell Incline Bench Press

60 sec

10

4

Progress Chart

Machine Fly

60 sec

10

4

Progress Chart

Cable Rope Triceps Pushdown

60 sec

10

4

Progress Chart

Cable Cross Over

60 sec

10

4

Progress Chart

Dumbbell Tricep Kickback

60 sec

20

4

Progress Chart

Monday

Chest and Triceps (Home)

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Incline Bench Press

60 sec

10

4

Progress Chart

Dumbbell Incline Bench Press

60 sec

10

4

Progress Chart

Dumbbell Straight Arm Pullover

60 sec

10

4

Progress Chart

Dumbbell Incline Fly

60 sec

10

4

Progress Chart

Dumbbell Seated Triceps Press

60 sec

10

4

Progress Chart

Dumbbell Tricep Kickback

60 sec

20

4

Progress Chart

Tuesday

Shoulders

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Lateral Raise

60 sec

10

4

Progress Chart

Dumbbell Shoulder Press

60 sec

10

4

Progress Chart

Cable Up Right Row

60 sec

10

4

Progress Chart

Dumbbell Shoulder Shrug

60 sec

10

4

Progress Chart

Dumbbell Front Raise

60 sec

20

4

Progress Chart

Cable Lateral Raise

60 sec

20

4

Progress Chart

Machine Deltoid Raise

60 sec

10

4

Progress Chart

Wednesday

Biceps and Forearm

Muscle

Exercise Name

Timer

Reps

Sets

Track

Pull Ups

60 sec

10

4

Progress Chart

Cable Standing One Arm Bicep Curl

60 sec

20

4

Progress Chart

Cable Straight Arm Push Down

60 sec

10

4

Progress Chart

Wide-Grip Lat Pulldown

60 sec

10

4

Progress Chart

Dumbbell Alternate Hammer Curl

60 sec

10

4

Progress Chart

Dumbbell One Arm Row

60 sec

20

4

Progress Chart

Close Grip Vertical Row

60 sec

10

4

Progress Chart

Wednesday

Biceps and Forearm (Home)

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Incline Bench Two Arm Row

60 sec

10

4

Progress Chart

Dumbbell Concentration Curls

60 sec

20

4

Progress Chart

Dumbbell Bent Over Row

60 sec

10

4

Progress Chart

Dumbbell Incline Curl

60 sec

10

4

Progress Chart

Dumbbell Alternating Hammer Curl

60 sec

10

4

Progress Chart

Dumbbell One Arm Row

60 sec

20

4

Progress Chart

Thursday

Glutes and Upper Legs

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Lunges

60 sec

20

4

Progress Chart

Barbell Glute Bridge

60 sec

10

4

Progress Chart

Lying Leg Curls

60 sec

10

4

Progress Chart

Dumbbell Standing Calf Raise

60 sec

10

4

Progress Chart

Leg Press

60 sec

10

4

Progress Chart

Standing Glute Kickback

60 sec

10

4

Progress Chart

Machine Hip Abduction

60 sec

10

4

Progress Chart

Barbell One Leg Squat

60 sec

20

4

Progress Chart

Leg Extensions

60 sec

10

4

Progress Chart

Thursday

Glutes and Upper Legs (Home)

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Hip Thrust

60 sec

10

4

Progress Chart

Dumbbell Lunges

60 sec

20

4

Progress Chart

Dumbbell Single Leg Squat

60 sec

10

4

Progress Chart

Dumbbell Squat

60 sec

10

4

Progress Chart

Dumbbell Standing Calf Raise

60 sec

10

4

Progress Chart

Barbell Single Leg Squat

60 sec

20

4

Progress Chart

Friday

Abs

Muscle

Exercise Name

Timer

Reps

Sets

Track

Air Bike

60 sec

10

4

Progress Chart

Jackknife Sit-Up

60 sec

10

4

Progress Chart

Seated Leg Tuck

60 sec

10

4

Progress Chart

Dumbbell Side Bend

60 sec

10

4

Progress Chart

Parallel Bar Hip Raise

60 sec

10

4

Progress Chart

Machine Ab Crunch

60 sec

10

4

Progress Chart

Decline Crunch

60 sec

10

4

Progress Chart

Friday

Abs (Home)

Muscle

Exercise Name

Timer

Reps

Sets

Track

Air Bike

60 sec

20

4

Progress Chart

Jackknife Sit up

60 sec

10

4

Progress Chart

Seated Leg Tucks

60 sec

10

4

Progress Chart

Dumbbell Side Bend

30 sec

20

4

Progress Chart

Flat Bench Lying Leg Raise

60 sec

10

4

Progress Chart

Weight Plate Decline Crunch

60 sec

10

4

Progress Chart

Barbell Ab Rollout on Knees

60 sec

10

4

Progress Chart