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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
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
? 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
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
