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Jefit Beginner Home Routine for Male
General
Beginner
Machine strength
Plan Details
The Jefit Beginner Home Routine for Male routine by ceriwllms is a 3 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
leg and arms
Est. 89 min
12 exercises
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Machine Kneeling Leg Curl
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Wed
chest and lower legs
Est. 61 min
8 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Barbell Calf Raise
3 Sets x 12 Reps
Dumbbell Seated Single-Leg Calf Raise
3 Sets x 12 Reps
Fri
shoulders and back
Est. 69 min
9 exercises
Barbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Incline Bench Row
3 Sets x 12 Reps
