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Fitness Center Beginner Routine
Bulking
Beginner
Body
Plan Details
The Fitness Center Beginner Routine routine by rox.castill is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
The goal of this routine is to gain maximum amount of muscle.
Routine detail
Mon
Chest and Triceps
Est. 76 min
15 exercises
Dynamic Chest Stretch
3 Sets x 1 Reps
Back Bend
3 Sets x 1 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Tricep Stretch
3 Sets x 1 Reps
Tricep Side Stretch
3 Sets x 10 Reps
Tricep Stretch
3 Sets x 1 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Dumbbell Rotational Bench Press
3 Sets x 15 Reps
Machine Inner Chest Press
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 15 Reps
Machine Fly
3 Sets x 10 Reps
Tue
Abs
Est. 89 min
13 exercises
Lateral Stretch
2 Sets x 1 Reps
Sit-Up
3 Sets x 15 Reps
Sun Salutation
2 Sets x 1 Reps
Scalene Stretch
3 Sets x 1 Reps
Plank
3 Sets
Oblique Crunch
3 Sets x 15 Reps
Medicine Ball Rotation
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Decline Bench Knee Raise
3 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Treadmill Running
1 Set
Dumbbell Wood Chop
3 Sets x 10 Reps
Wed
Back, Biceps, and Forearm
Est. 107 min
17 exercises
Dynamic Back Stretch
3 Sets x 15 Reps
Upper Back Stretch
3 Sets x 15 Reps
Standing Trunk Rotation
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Bent-Over Row (Palm in)
3 Sets x 15 Reps
Dumbbell Deadlift
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 15 Reps
Cable Dual Overhead Curl
3 Sets x 15 Reps
Wrist Circles
3 Sets x 15 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 15 Reps
Kneeling Forearm Stretch
3 Sets
Bicep Stretch
3 Sets x 15 Reps
Dumbbell High Curl
3 Sets x 15 Reps
Cable Reverse Curl
3 Sets x 15 Reps
Thu
Abs
Est. 97 min
6 exercises
Treadmill Running
1 Set
Oblique Crunch
3 Sets x 16 Reps
Leg Raise
3 Sets x 16 Reps
Air Bike
3 Sets x 16 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Fri
Shoulders and Legs
Est. 112 min
17 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 6 Reps
Barbell Squat
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Ankle Circles
2 Sets x 1 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 15 Reps
Treadmill Running
1 Set
World's Greatest Stretch
2 Sets x 1 Reps
Seated Floor Hamstring Stretch
2 Sets x 1 Reps
Bodyweight Lunge
3 Sets x 15 Reps
Arm Circles
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Bodyweight Calf Raise
3 Sets x 15 Reps
Cable Hip Abduction
2 Sets x 30 Reps
Quadricep Stretch
2 Sets x 1 Reps
Runner's Stretch
2 Sets x 1 Reps
Dumbbell Front Raise
3 Sets x 15 Reps
Sun
Cardio
Est. 16 min
3 exercises
World's Greatest Stretch
3 Sets x 15 Reps
Runner's Stretch
3 Sets x 15 Reps
Hip Stretch
3 Sets x 15 Reps
