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Jefit Sample Beginner Routine
AUDIO TIP
Bulking
Beginner
Dumbbell
Plan Details
The Jefit Sample Beginner Routine routine by JoanieCyr is a 12 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
Any
? Jambes, épaules et abdo
Est. 39 min
6 exercises
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Any
? Dos, triceps et abdo
Est. 37 min
6 exercises
Barbell Deadlift
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dumbbell Bent-Over Tricep Extension
3 Sets x 12 Reps
Any
H2 Cuisses & Épaules
Est. 92 min
6 exercises
Barbell Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Any
F1 Biceps & fessier
Est. 35 min
6 exercises
Chin Up
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Barbell Glute Bridge
3 Sets x 12 Reps
Machine Single-Leg Press
3 Sets x 12 Reps
Reverse Hyper (Flat Bench)
3 Sets x 12 Reps
Any
H1 Biceps & fessier
Est. 45 min
7 exercises
Chin-Up with Knee Raise
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 12 Reps
Any
F3 Dos & triceps
Est. 41 min
7 exercises
Pull-Up
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Dips
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Any
F4 Chest & fessier
Est. 36 min
6 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Barbell Glute Bridge
3 Sets x 12 Reps
Split squats
3 Sets x 12 Reps
Machine Single-Leg Press
3 Sets x 12 Reps
Any
?F1 Fessier, Cuisse, abdo
Est. 60 min
10 exercises
Barbell Squat
3 Sets x 12 Reps
Smith Machine Split Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Barbell Glute Bridge
3 Sets x 12 Reps
Cable Pull Through
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Split squats
3 Sets x 12 Reps
Any
F2 Cuisses & épaules
Est. 38 min
6 exercises
Barbell Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
Any
H3 Dos & Triceps
Est. 37 min
6 exercises
Barbell Deadlift
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dip
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Any
? Pecs, biceps et abdo
Est. 39 min
6 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Any
H4 Chest & Fessier
Est. 37 min
6 exercises
Barbell Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Hip Abduction
3 Sets x 12 Reps
Barbell Glute Bridge
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
