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Jefit Sample Beginner Routine
AUDIO TIP
Bulking
Intermediate
Dumbbell
Plan Details
The Jefit Sample Beginner Routine routine by kapinder.diwan is a 3 day workout plan. It is an intermediate 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
Day 1
Day 1 Legs, Biceps and Back
Est. 0 min
6 exercises
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Bowflex Prone Leg Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Day 2
Abs Chest and Shoulders
Est. 0 min
6 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Seated Shoulder Press
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Scissor Kick
3 Sets x 10 Reps
Day 3
Glutes Triceps and Quads
Est. 0 min
6 exercises
Dumbbell Squat
3 Sets x 10 Reps
Bowflex Leg Extension
3 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
