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Everyday ABS Beginner Plan
AUDIO TIP
Bulking
Beginner
None
Plan Details
The Everyday ABS Beginner Plan routine by b.wogboy is a 5 day workout plan. It is a beginner 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
Mon
Chest and Triceps
Est. 43 min
6 exercises
Machine Fly
3 Sets x 6 Reps
Dip
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 6 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Wed
Back, Biceps, and Forearm
Est. 42 min
6 exercises
Barbell Bent-Over Row
3 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 6 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Fri
Shoulders and Legs
Est. 48 min
7 exercises
Barbell Shoulder Press
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Squat
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Sat
Abs
Est. 108 min
13 exercises
Oblique Crunch
4 Sets x 16 Reps
Leg Raise
4 Sets x 16 Reps
Air Bike
4 Sets x 10 Reps
Decline Crunch
4 Sets x 12 Reps
Alternating Heel Touch
4 Sets x 10 Reps
Cable Seated Crunch
4 Sets x 10 Reps
Dragon Flag
4 Sets x 10 Reps
Abdominal Pendulum
4 Sets x 10 Reps
Alternating Reach and Catch
4 Sets x 10 Reps
Bent Knee Hundreds
4 Sets x 10 Reps
Abs Coaster
4 Sets x 10 Reps
Air Bike
4 Sets x 10 Reps
Jackknife Sit-Up
4 Sets x 10 Reps
Any
Abs Everyday
Est. 240 min
33 exercises
Air Bike
4 Sets x 10 Reps
Alternating Heel Touch
4 Sets x 10 Reps
Jackknife Sit-Up
4 Sets x 10 Reps
Cable Seated Crunch
4 Sets x 10 Reps
Dragon Flag
4 Sets x 10 Reps
Abdominal Pendulum
4 Sets x 10 Reps
Alternating Reach and Catch
4 Sets x 10 Reps
Bent Knee Hundreds
4 Sets x 10 Reps
Abs Coaster
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Crunch
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Decline Crunch
4 Sets x 10 Reps
Sit-Up
4 Sets x 10 Reps
Weighted Crunch
4 Sets x 10 Reps
Reverse Crunch
4 Sets x 10 Reps
Bench Weighted Decline Crunch
4 Sets x 10 Reps
Oblique Crunch
4 Sets x 10 Reps
Cable Crunch
4 Sets x 10 Reps
V-Up
4 Sets x 10 Reps
Cross Body Crunch
4 Sets x 10 Reps
Bench Crunch
4 Sets x 10 Reps
Rotational Crunch
4 Sets x 10 Reps
Tuck Crunch
4 Sets x 10 Reps
Cable Crunch Kneeling Rotation
4 Sets x 10 Reps
Bent Knee Hip Raise
4 Sets x 10 Reps
Dumbbell Rotational Decline Sit-Up
4 Sets x 10 Reps
Cable Rotational Crunch (Kneeling)
4 Sets x 10 Reps
Side Plank Crunch
4 Sets x 10 Reps
Bench Rotational Crunch
4 Sets x 10 Reps
Reach and Catch
4 Sets x 10 Reps
BANDED CRUNCHES
4 Sets x 10 Reps
BANDED CRUNCHES WITH ISOMETRIC HOLD
4 Sets x 10 Reps
