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Jefit Sample Beginner Routine
Bulking
Beginner
Dumbbell
Plan Details
The Jefit Sample Beginner Routine routine by wammme is a 11 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
Sat
Abs
Est. 36 min
5 exercises
Air Bike
3 Sets x 16 Reps
Leg Raise
3 Sets x 16 Reps
Decline Crunch
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 16 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Any
Complet
Est. 202 min
22 exercises
Dumbbell Lateral Raise
5 Sets x 12 Reps
Barbell Rear Press
5 Sets x 12 Reps
Barbell Shoulder Press
5 Sets x 12 Reps
Barbell Bench Press
6 Sets x 12 Reps
Barbell Neck Press
3 Sets x 12 Reps
Dumbbell Fly
6 Sets x 12 Reps
Push-Up
3 Sets x 10 Reps
Dumbbell Tricep Extension
5 Sets x 12 Reps
Pull-Up
2 Sets x 8 Reps
Pull-Up (Hammer Grip)
2 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
5 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
5 Sets x 12 Reps
Barbell Reverse Curl
5 Sets x 12 Reps
Dumbbell Seated Bicep Curl
6 Sets x 12 Reps
Dumbbell Hammer Curl
6 Sets x 12 Reps
Chin-Up with Knee Raise
2 Sets x 8 Reps
Crunch with Hands Overhead
5 Sets x 15 Reps
Crunch
5 Sets x 15 Reps
Reverse Crunch
5 Sets x 15 Reps
Plank
4 Sets
Side Bridge
4 Sets
Air Bike
5 Sets x 15 Reps
Any
Light Pecs Biceps Bras
Est. 64 min
6 exercises
Dumbbell Tricep Extension
6 Sets x 12 Reps
Bench Push-Up
5 Sets x 10 Reps
Push-Up
5 Sets x 10 Reps
Dumbbell Bicep Curl (Reverse Grip)
6 Sets x 12 Reps
Dumbbell Seated Bicep Curl
6 Sets x 12 Reps
Dumbbell Hammer Curl
6 Sets x 12 Reps
Any
#programme 3
Est. 125 min
15 exercises
Elliptical Training
1 Set
Machine Leg Extension
4 Sets x 12 Reps
kickback
8 Sets x 12 Reps
Leverage Incline Chest Press
4 Sets x 12 Reps
Cable Mid Chest Crossover
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
Leverage Machine Iso Row
4 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 12 Reps
Chin-Up with Knee Raise
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Total abdo A2
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Any
#Programme avril 2016
Est. 119 min
15 exercises
Elliptical Training
1 Set
Machine Leg Extension
4 Sets x 12 Reps
Machine Kneeling Leg Curl
8 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Cable Mid Chest Crossover
4 Sets x 12 Reps
Machine Assisted Pull-Up
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Bicep Curl
4 Sets x 12 Reps
Plank
3 Sets
Side Bridge
6 Sets
Bridge
3 Sets
Leg Raise
3 Sets x 20 Reps
Stability Ball Trunk Rotation
3 Sets x 15 Reps
Any
Programme Will
Est. 176 min
15 exercises
Dumbbell Lateral Raise
5 Sets x 12 Reps
Barbell Rear Press
5 Sets x 12 Reps
Barbell Shoulder Press
5 Sets x 12 Reps
Barbell Bench Press
6 Sets x 12 Reps
Dumbbell Fly
6 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
5 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
5 Sets x 12 Reps
Dumbbell Seated Bicep Curl
6 Sets x 12 Reps
Dumbbell Hammer Curl
6 Sets x 12 Reps
Gironda Sternum Pull-Up
6 Sets x 12 Reps
Chin-Up (Mixed Grip)
6 Sets x 12 Reps
Hanging Knee Raise
6 Sets x 12 Reps
Chin-Up (Close Grip)
6 Sets x 12 Reps
Pull-Up (Hammer Grip)
6 Sets x 12 Reps
Pull-Up
6 Sets x 12 Reps
Any
#Programme 2 2016
Est. 116 min
14 exercises
Rowing
1 Set
Elliptical Training
1 Set
Smith Machine Squat
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Glute G
8 Sets x 12 Reps
Leverage Incline Chest Press
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Upper back
4 Sets x 12 Reps
Machine Seated Tricep Dip
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Total abdo A2
3 Sets x 20 Reps
Cross Body Crunch
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Any
Epaules - Pectoraux
Est. 88 min
9 exercises
Dumbbell Lateral Raise
5 Sets x 12 Reps
Barbell Rear Press
5 Sets x 12 Reps
Barbell Shoulder Press
5 Sets x 12 Reps
Barbell Bench Press
6 Sets x 12 Reps
Barbell Neck Press
3 Sets x 12 Reps
Dumbbell Fly
6 Sets x 12 Reps
Crunch
5 Sets x 20 Reps
Plank
2 Sets
Crunch with Hands Overhead
5 Sets x 20 Reps
Any
Triceps - Biceps - Abdos
Est. 67 min
6 exercises
Dumbbell Tricep Extension
5 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
5 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
5 Sets x 12 Reps
Barbell Reverse Curl
5 Sets x 12 Reps
Dumbbell Seated Bicep Curl
6 Sets x 12 Reps
Dumbbell Hammer Curl
6 Sets x 12 Reps
Any
Bas
Est. 42 min
4 exercises
Dumbbell Jump Squat
6 Sets x 12 Reps
Bodyweight Walking Lunge
6 Sets x 12 Reps
Prisoner Squat
6 Sets x 12 Reps
Bodyweight Calf Raise
6 Sets x 12 Reps
Any
Abs 2x
Est. 24 min
2 exercises
Crunch with Hands Overhead
6 Sets x 20 Reps
Bench Crunch
6 Sets x 20 Reps
