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Custom Beginner Routine
General
Beginner
Machine strength
Plan Details
The Custom Beginner Routine routine by roalex is a 7 day workout plan. It is a beginner level plan to achieve general 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
Chest and Triceps
Est. 73 min
11 exercises
Barbell Incline Bench Press
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Machine Fly
3 Sets x 6 Reps
Machine Dip
3 Sets x 8 Reps
Leverage Chest Press
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Tue
Abs
Est. 80 min
11 exercises
Decline Crunch
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Decline Oblique Crunch
4 Sets x 8 Reps
Barbell Side Bend
3 Sets x 8 Reps
Barbell Seated Twist
3 Sets x 8 Reps
Dumbbell Rotational Decline Sit-Up
3 Sets x 8 Reps
Cable Wood Chop
4 Sets x 8 Reps
Dumbbell Side Bend
4 Sets x 8 Reps
Cable Reverse Wood Chop
4 Sets x 8 Reps
Dumbbell Wood Chop
4 Sets x 8 Reps
Wed
Back, Biceps, and Forearm
Est. 53 min
8 exercises
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Thu
Chest and Triceps
Est. 58 min
9 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Leverage Chest Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Fri
Abs
Est. 71 min
11 exercises
Decline Crunch
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Barbell Side Bend
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Barbell Seated Twist
3 Sets x 8 Reps
Dumbbell Rotational Decline Sit-Up
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Decline Oblique Crunch
3 Sets x 8 Reps
Cable Reverse Wood Chop
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Sat
Shoulders and Legs
Est. 72 min
11 exercises
Dumbbell Squat
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Sun
Cardio
Est. 163 min
5 exercises
Treadmill Running
1 Set
Rowing
1 Set
Indoor Cycling
1 Set
Step Machine
1 Set
Jump Rope
1 Set
