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Fred’s Workout Routine
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Fred’s Workout Routine routine by tuga1977 is a 4 day workout plan. It is an intermediate 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
Back and Biceps
Est. 0 min
8 exercises
Pull-Up
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Wed
Legs - Glutes/ Hamstrings
Est. 0 min
6 exercises
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Kneeling Leg Curl
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 20 Reps
Fri
Chest, Shoulders and Triceps
Est. 0 min
8 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Sat
Legs - Quads/ Calves
Est. 0 min
6 exercises
Barbell Hip Thrust
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Barbell Single-Leg Squat
3 Sets x 10 Reps
