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Jefit Sample Beginner Routine*
AUDIO TIP
Bulking
Beginner
Dumbbell
Plan Details
The Jefit Sample Beginner Routine* routine by putusara is a 4 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
Mon
Chest and Triceps
Est. 216 min
16 exercises
Dumbbell Decline Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Press (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Treadmill Running
1 Set
Plank
3 Sets
Elliptical Training
1 Set
Wed
Back, Biceps, and Forearm
Est. 153 min
15 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Incline Bench Curl
3 Sets x 8 Reps
Cable Pulldown (Underhand)
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Treadmill Running
1 Set
Fri
Shoulders and Legs
Est. 203 min
14 exercises
Dumbbell Plie Squat
3 Sets x 10 Reps
Cable Front Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Cable Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Treadmill Running
1 Set
Elliptical Training
1 Set
Any
shoulder
Est. 107 min
8 exercises
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly (Prone)
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise (Prone)
3 Sets x 8 Reps
Cable Seated Row to Neck
3 Sets x 8 Reps
Treadmill Running
1 Set
Plank
3 Sets
