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Jefit Sample Beginner Routine
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The Jefit Sample Beginner Routine routine by livefit28 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
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.
Routine detail
Sun
Upper A
Est. 84 min
7 exercises
Dumbbell Bench Press
6 Sets x 10,8,2,8,5,8 Reps
Weighted Tricep Dip
4 Sets x 12,6,8,10 Reps
Machine Unilateral Row
3 Sets x 8,10,10 Reps
Pull-Up
3 Sets x 9 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Any
Lower A
Est. 61 min
6 exercises
Pendulum squat
5 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Any
Upper B
Est. 70 min
7 exercises
Weighted Pull-Up
4 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Barbell JM Press
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable One-Arm Preacher Curl
3 Sets x 8 Reps
Any
Lower B
Est. 73 min
8 exercises
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
