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Work out
Cutting
Advanced
Machine strength
Plan Details
The Work out routine by Goat3203 is a 5 day workout plan. It is an advanced level plan to achieve cutting 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
Shoulders and Back
Est. 148 min
14 exercises
Indoor Cycling
1 Set
Machine Back Extension
3 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Leverage Machine High Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Tue
Biceps and Triceps
Est. 139 min
12 exercises
Indoor Cycling
1 Set
Machine Ab Crunch
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 20 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Machine Tricep Extension
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Cable One-Arm Preacher Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Single-Leg Bench Dip
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Machine Seated Tricep Dip
3 Sets x 10 Reps
Wed
Chest
Est. 160 min
12 exercises
Indoor Cycling
1 Set
Decline Crunch
3 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 15 Reps
Dumbbell Decline Fly
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Machine Bench Press
2 Sets x 99 Reps
Push-Up
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Thu
Legs
Est. 75 min
12 exercises
Indoor Cycling
1 Set
Machine Ab Crunch
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Band Calf Raise
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Ankle Circles
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Hack Squat
3 Sets x 10 Reps
Sun
total body
Est. 149 min
14 exercises
Recumbent Bike
1 Set
Machine Ab Crunch
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Cable Elevated Row
3 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Machine Tricep Extension
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
