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Jefit Sample Beginner Routine
Bulking
Beginner
Machine strength
Plan Details
The Jefit Sample Beginner Routine routine by ChrisMiles2 is a 3 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
Workout 1 - Chest and Triceps
Est. 73 min
7 exercises
Barbell Bench Press
3 Sets x 6 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Treadmill Running
1 Set
Tue
Workout 2 - Back, Biceps, and Forearm
Est. 106 min
12 exercises
T Bar Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Smith Machine Incline Shoulder Raise
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Crunch
3 Sets x 25 Reps
Elliptical Training
1 Set
Thu
Workout 3 - Shoulders, Hamstrings, Delts
Est. 115 min
9 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dip
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Treadmill Running
1 Set
