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FBW
Bulking
Beginner
Dumbbell
Plan Details
The FBW routine by tomaszchaczko is a 4 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
PUSH
Est. 75 min
10 exercises
Barbell Squat
4 Sets x 12,12,10,10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12,12,10,10 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12,12,10,10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Indoor Cycling
1 Set
Treadmill Running
1 Set
Tue
PULL
Est. 73 min
10 exercises
Barbell Deadlift
4 Sets x 12,12,10,10 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 12,12,10,10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 20,20,15,15 Reps
Treadmill Running
1 Set
Indoor Cycling
1 Set
Thu
PUSH
Est. 77 min
10 exercises
Barbell Single-Leg Squat
4 Sets x 12,12,10,10 Reps
Dumbbell Walking Lunge
3 Sets x 16 Reps
Barbell Bench Press
4 Sets x 12,12,10,10 Reps
Push-Up
3 Sets x 25 Reps
Dumbbell Seated Arnold Press
4 Sets x 12,12,10,10 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Bent-Over Tricep Extension
3 Sets x 10 Reps
Indoor Cycling
1 Set
Treadmill Running
1 Set
Fri
PULL
Est. 70 min
10 exercises
Barbell Romanian Deadlift
4 Sets x 12,12,10,10 Reps
Machine Leg Press
3 Sets x 12 Reps
Dumbbell Bent-Over Row
4 Sets x 12,12,10,10 Reps
Cable One-Arm Row
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Cable Rope Deltoid Row
3 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 20,20,15,15 Reps
Treadmill Running
1 Set
Indoor Cycling
1 Set
