Loading...
Jefit Sample Beginner Routine
Bulking
Beginner
Machine strength
Plan Details
The Jefit Sample Beginner Routine routine by pejango 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
Sat
Abs
Est. 36 min
5 exercises
Oblique Crunch
3 Sets x 16 Reps
Decline Crunch
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Air Bike
3 Sets x 16 Reps
Leg Raise
3 Sets x 16 Reps
Any
Chest and Triceps
Est. 52 min
6 exercises
Machine Fly
3 Sets x 10 Reps
Dip
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Any
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
Any
Pierna y hombros
Est. 48 min
7 exercises
Barbell Shoulder Press
3 Sets x 6 Reps
Barbell Shrug
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 6 Reps
Barbell Squat
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Any
biceps y espalda
Est. 61 min
5 exercises
Cable Bicep Curl
5 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Any
pecho y hombros
Est. 60 min
5 exercises
Barbell Shoulder Press
5 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Machine Inner Chest Press
5 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
