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Jefit Sample Mary option
Bulking
Beginner
Body
Plan Details
The Jefit Sample Mary option routine by reydrumtx is a 6 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
Day 1
Est. 26 min
13 exercises
Quadricep Stretch
1 Set x 1 Rep
Dynamic Chest Stretch
1 Set x 10 Reps
Arm Circles
1 Set x 10 Reps
Jumping Jack
1 Set x 1 Rep
Mountain Climber
1 Set x 10 Reps
Bodyweight Squat
2 Sets x 10 Reps
Plank
1 Set
Bodyweight Lunge
1 Set x 10 Reps
Glute Kickback (Kneeling)
2 Sets x 10 Reps
Flutter Kick
2 Sets x 10 Reps
Overhead Stretch
1 Set x 1 Rep
Quadricep Stretch
1 Set x 1 Rep
Seated Glute Stretch
1 Set x 1 Rep
Tue
Day 2
Est. 27 min
13 exercises
Dynamic Chest Stretch
1 Set x 10 Reps
Arm Circles
1 Set x 10 Reps
Push-Up
1 Set x 10 Reps
Bodyweight Squat
2 Sets x 10 Reps
Crunch
2 Sets x 10 Reps
Plank
1 Set
Leg Raise
1 Set x 10 Reps
Leg Slide (Supine)
1 Set x 10 Reps
Bodyweight Calf Raise
1 Set x 10 Reps
Wall Calf Stretch
1 Set x 1 Rep
Toe Touch Stretch
1 Set x 1 Rep
Bicep Stretch
1 Set x 1 Rep
Shell Stretch
1 Set x 1 Rep
Any
Day 4
Est. 0 min
0 exercises
This day is empty
Any
Day 3 (Core)
Est. 27 min
15 exercises
Leg Raise
1 Set x 10 Reps
Scissor Kick
1 Set x 10 Reps
Crunch with Hands Overhead
1 Set x 10 Reps
Sit-Up
1 Set x 10 Reps
Alternating Heel Touch
1 Set x 10 Reps
Plank
1 Set
Side Plank
1 Set x 1 Rep
Leg Slide (Supine)
1 Set x 10 Reps
Side Bridge
1 Set
Overhead Stretch
1 Set x 1 Rep
Bicep Stretch
1 Set x 1 Rep
Standing Half Moon
1 Set x 1 Rep
Scalene Stretch
1 Set x 1 Rep
Wide Leg Stretch
1 Set
Shell Stretch
1 Set x 1 Rep
Any
Day 6 (All Stretch)
Est. 26 min
16 exercises
Quadricep Stretch
1 Set x 1 Rep
Dynamic Chest Stretch
1 Set x 10 Reps
Arm Circles
1 Set x 10 Reps
Quadricep Stretch
1 Set x 1 Rep
Seated Glute Stretch
1 Set x 1 Rep
Toe Touch Stretch
1 Set x 1 Rep
Seated Floor Hamstring Stretch
1 Set x 1 Rep
Hamstring Stretch
1 Set x 1 Rep
Knee to Chest (Supine)
1 Set x 1 Rep
Straddle Stretch
1 Set x 1 Rep
Overhead Stretch
1 Set x 1 Rep
Bicep Stretch
1 Set x 1 Rep
Standing Half Moon
1 Set x 1 Rep
Scalene Stretch
1 Set x 1 Rep
Wide Leg Stretch
1 Set
Shell Stretch
1 Set x 1 Rep
Any
Day 2 (Upper Leg)
Est. 44 min
22 exercises
Quadricep Stretch
1 Set x 2 Reps
Dynamic Chest Stretch
1 Set x 10 Reps
Arm Circles
1 Set x 10 Reps
Mountain Climber
1 Set x 10 Reps
Push-Up
1 Set x 10 Reps
Bodyweight Squat
1 Set x 10 Reps
Bodyweight Lunge
1 Set x 10 Reps
Bodyweight Rear Lunge
1 Set x 10 Reps
Bodyweight Walking Lunge
1 Set x 10 Reps
Glute Kickback (Kneeling)
1 Set x 10 Reps
Flutter Kick
1 Set x 10 Reps
Bridge
1 Set
Hip Extension (Standing)
1 Set x 10 Reps
Bodyweight Calf Raise
1 Set x 10 Reps
Wall Calf Stretch
1 Set x 1 Rep
Quadricep Stretch
1 Set x 1 Rep
Toe Touch Stretch
1 Set x 1 Rep
Seated Glute Stretch
1 Set x 1 Rep
Seated Floor Hamstring Stretch
1 Set x 1 Rep
Hamstring Stretch
1 Set x 1 Rep
Knee to Chest (Supine)
1 Set x 1 Rep
Straddle Stretch
1 Set x 1 Rep
