Loading...
Jefit Sample Beginner Routine
AUTOPLAY
Bulking
Beginner
Machine strength
Plan Details
The Jefit Sample Beginner Routine routine by gus2233 is a 6 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
día de pierna
Est. 64 min
9 exercises
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Tue
Pecho y hombros
Est. 125 min
15 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Leverage Chest Press
4 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Deltoid Raise
4 Sets x 8 Reps
Dumbbell Alternating Front Raise
4 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise (Prone)
4 Sets x 8 Reps
Dumbbell One-Arm Incline Lateral Raise
3 Sets x 8 Reps
Dumbbell Arnold Press
3 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Dumbbell One-Arm Bent-Over Reverse Fly
3 Sets x 8 Reps
Leverage Shoulder Press
4 Sets x 8 Reps
Dumbbell Shoulder Press (Reverse Grip)
4 Sets x 8 Reps
Wed
espalda y tricep
Est. 100 min
13 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
T Bar Prone Row
4 Sets x 8 Reps
Machine T Bar Reverse Row
4 Sets x 8 Reps
Smith Machine One-Arm Row
4 Sets x 8 Reps
Leverage Machine High Row
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Thu
bicep y cardio
Est. 76 min
10 exercises
Dumbbell Incline Curl
4 Sets x 8 Reps
Dumbbell Incline Hammer Curl
4 Sets x 8 Reps
Cable Seated Curl
3 Sets x 8 Reps
Dumbbell Reverse Spider Curl
3 Sets x 8 Reps
Barbell Reverse Preacher Curl
6 Sets x 8 Reps
Dumbbell One-Arm Preacher Hammer Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Fri
pierna y abdominales
Est. 145 min
12 exercises
Cable Pull Through
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Treadmill Running
3 Sets
Cable Leg Kickback
4 Sets x 8 Reps
Cable Leg Kickback
4 Sets x 8 Reps
Barbell Lateral Lunge
4 Sets x 8 Reps
Barbell Power Clean from Blocks
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Sat
cardio
Est. 0 min
0 exercises
This day is empty
