Old routines

Old routines - JEFIT

Old routines

AUTOPLAY

Bulking

Beginner

Machine strength

Plan Details

The Old routines routine by jacobsjc8@gmail.com is a 31 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

KH Legs

Est. 27 min

4 exercises

Barbell Deep Squat

3 Sets x 8 Reps

Barbell Lunge

3 Sets x 8 Reps

Kettlebell Pistol Squat

3 Sets x 8 Reps

Kettle bell sumo squat

3 Sets x 8 Reps

Mon

KH Hamstrings

Est. 25 min

4 exercises

Barbell good mornings

3 Sets x 8 Reps

Single leg reverse hamstring extensions- leg press machine

3 Sets x 8 Reps

Barbell hip thrust

3 Sets x 8 Reps

Barbell Step-Up

3 Sets x 8 Reps

Mon

KH BI TRI

Est. 12 min

2 exercises

Cable kneeling bicep curl

3 Sets x 8 Reps

Cable Bicep Curl

3 Sets x 8 Reps

Wed

Back- Gustavo plan

Est. 60 min

5 exercises

Pull-Up

6 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip)

6 Sets x 15 Reps

Cable Seated Row

4 Sets x 15 Reps

Dumbbell One-Arm Row

4 Sets x 15 Reps

T Bar Row

3 Sets x 15 Reps

Wed

Back- Gustavo plan

Est. 60 min

5 exercises

Pull-Up

6 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip)

6 Sets x 15 Reps

Cable Seated Row

4 Sets x 15 Reps

Dumbbell One-Arm Row

4 Sets x 15 Reps

T Bar Row

3 Sets x 15 Reps

Thu

Chest- Gustavo plan

Est. 63 min

5 exercises

Barbell Bench Press

8 Sets x 15 Reps

Barbell Incline Bench Press

4 Sets x 15 Reps

Dumbbell Fly

4 Sets x 15 Reps

Cable Cross-Over

4 Sets x 15 Reps

Machine Seated Calf Raise

4 Sets x 15 Reps

Fri

Arms- Gustavo plan

Est. 97 min

9 exercises

Cable Tricep Pushdown (Rope)

4 Sets x 15 Reps

Barbell Bench Press (Close Grip)

4 Sets x 15 Reps

Barbell Skull Crusher (Reverse Grip)

4 Sets x 15 Reps

Dumbbell Seated Tricep Press

4 Sets x 15 Reps

Barbel upright row

4 Sets x 15 Reps

Dumbbell One-Arm Bicep Curl

4 Sets x 15 Reps

Barbell Curl

4 Sets x 15 Reps

Dumbbell Seated Alternating Hammer Curl

4 Sets x 15 Reps

Dumbbell Alternating Preacher Curl

4 Sets x 15 Reps

Sat

quads-Gustavo plan

Est. 36 min

4 exercises

Machine Leg Extension

4 Sets x 4 Reps

Barbell Squat

6 Sets x 6 Reps

Machine Leg Press

6 Sets x 6 Reps

Barbell Lunge

4 Sets x 4 Reps

Sun

Bicep Tricep #1

Est. 6 min

1 exercise

Machine Tricep Extension

3 Sets x 8 Reps

Any

Push/Pull #4

Est. 0 min

0 exercises

This day is empty

Any

Push/Pull #2

Est. 57 min

6 exercises

Barbell Bench Press

4 Sets x 15 Reps

T Bar Row

4 Sets x 15 Reps

Pulldown drop set

4 Sets x 15 Reps

Push up(one ARM on medicine ball)

4 Sets x 15 Reps

Cable cross lat pull (kneeling)

4 Sets x 15 Reps

Cable Cross-Over

4 Sets x 15 Reps

Any

Arms #3

Est. 51 min

7 exercises

W to Y press

3 Sets x 15 Reps

Barbell Front Raise

3 Sets x 15 Reps

Barbell Shoulder Press

3 Sets x 15 Reps

DB seated curl with rotation

3 Sets x 15 Reps

Barbell Tricep Extension (Supine)

3 Sets x 15 Reps

BB Crazy 8's

3 Sets x 15 Reps

Tabata dips

3 Sets x 20 Reps

Any

back abs

Est. 63 min

7 exercises

Barbell Bent-Over Row

4 Sets x 15 Reps

Dumbell kneeling reverse fly

4 Sets x 15 Reps

Back Hyperextension

4 Sets x 15 Reps

Cable cross lat pull (kneeling)

4 Sets x 15 Reps

Pulldown drop set

4 Sets x 15 Reps

seated mid row

4 Sets x 15 Reps

6 point sit ups

4 Sets x 15 Reps

Any

Push/Pull #3

Est. 69 min

8 exercises

Wide grip pull down with doublegrip

3 Sets x 15 Reps

Push up builders

3 Sets x 8 Reps

Barbell Bent-Over Row

4 Sets x 12 Reps

Dumbbell Incline Bench Press (Hammer Grip)

4 Sets x 15 Reps

Machine Assisted Pull-Up

3 Sets x 12,15,15 Reps

Flex fitness low row

4 Sets x 15 Reps

Dumbbell Incline Fly

4 Sets x 15 Reps

Dumbell incline reverse fly

4 Sets x 15 Reps

Any

Push/Pull #1

Est. 81 min

8 exercises

Dumbbell Bench Press

4 Sets x 15 Reps

Dumbbell Rear Deltoid Row

4 Sets x 15 Reps

seated mid row

4 Sets x 15 Reps

Dumbbell Fly (Stability Ball)

4 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 15 Reps

Push-Up

4 Sets x 15 Reps

Dumbell kneeling reverse fly

4 Sets x 15 Reps

Back Hyperextension

4 Sets x 15 Reps

Any

Arms #2

Est. 70 min

8 exercises

Dumbbell Seated Arnold Press

4 Sets x 15 Reps

Cable Front Raise

3 Sets x 15 Reps

Dumbbell Lateral Raise

3 Sets x 15 Reps

Cable Shoulder Press

4 Sets x 15 Reps

EZ Bar Curl

3 Sets x 15 Reps

Bench Dip

3 Sets x 8 Reps

Dumbbell Hammer Curl

4 Sets x 8 Reps

Underhand tricep cable extension

4 Sets x 15 Reps

Any

Upp body

Est. 86 min

8 exercises

Barbell Bench Press (Close Grip)

4 Sets x 15 Reps

Barbell Bench Press

4 Sets x 15 Reps

Dumbbell Incline Tricep Extension

4 Sets x 15 Reps

Barbell Curl

4 Sets x 15 Reps

Dumbbell Seated Arnold Press

4 Sets x 15 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 15 Reps

Cable Cross-Over

4 Sets x 15 Reps

Cable Seated Shoulder Press

4 Sets x 15 Reps

Any

Alli glute

Est. 73 min

7 exercises

Barbell Pin-Off Good Morning

4 Sets x 15 Reps

Smith Machine Split Squat

4 Sets x 15 Reps

Barbell Hip Thrust

4 Sets x 15 Reps

Glute Kickback (Kneeling)

4 Sets x 15 Reps

Hip Extension (Standing)

4 Sets x 15 Reps

Hip Extension (Standing)

4 Sets x 15 Reps

Hip Abduction

4 Sets x 1 Reps

Any

Legs #3

Est. 43 min

5 exercises

Single-Leg Hack Squat

4 Sets x 15 Reps

Kettle ball step back lunge

3 Sets x 15 Reps

Bosu ball squat with dumbell

4 Sets x 15 Reps

Lateral squat hops on bosu ball

4 Sets x 15 Reps

Side lunge to curtsy lunge

3 Sets x 15 Reps

Any

Arms #1

Est. 79 min

8 exercises

Machine Reverse Fly

4 Sets x 15 Reps

Machine Deltoid Raise

4 Sets x 15 Reps

Dumbbell Seated Shoulder Press

4 Sets x 15 Reps

Barbel upright row

4 Sets x 15 Reps

Barbell Curl

4 Sets x 15 Reps

Barbell Tricep Extension (Supine)

4 Sets x 15 Reps

Cable Shoulder Extension

4 Sets x 15 Reps

Standing Cable EZ bar curl

4 Sets x 15 Reps

Any

Interval cardio

Est. 22 min

1 exercise

Interval

1 Set

Any

Lifting cardio

Est. 62 min

1 exercise

Step Machine

1 Set

Any

Incline cardio

Est. 62 min

1 exercise

Walking

1 Set

Any

Legs #1

Est. 75 min

8 exercises

Machine Seated Calf Raise

4 Sets x 15 Reps

Machine Leg Press

4 Sets x 15 Reps

single leg squat touchdown

4 Sets x 15 Reps

Machine Leg Extension

4 Sets x 15 Reps

Machine Leg Curl (Prone)

4 Sets x 15 Reps

Machine Hip Abduction

4 Sets x 15 Reps

Machine Hip Adduction

4 Sets x 15 Reps

walking lunges

4 Sets x 15 Reps

Any

Legs #2

Est. 59 min

7 exercises

Machine Leg Press (Wide Stance)

4 Sets x 15 Reps

high stance leg press

4 Sets x 15 Reps

Low stance leg press

4 Sets x 15 Reps

Barbell Deadlift

4 Sets x 15 Reps

Side lunge with pulses

4 Sets x 15 Reps

Curtsy lunge

4 Sets x 15 Reps

Single leg press

1 Set x 12 Reps

Any

Legz

Est. 46 min

4 exercises

Machine Leg Extension

4 Sets x 15 Reps

Barbell Front Squat

4 Sets x 15 Reps

Barbell Deep Squat

4 Sets x 15 Reps

Dumbbell Step-Up

4 Sets x 15 Reps

Any

Jesse back

Est. 50 min

5 exercises

Cable Lat Pulldown (Wide Grip)

4 Sets x 15 Reps

T Bar Row

4 Sets x 15 Reps

Cable Seated Row

4 Sets x 15 Reps

Cable Rope Lat Pulldown

4 Sets x 15 Reps

Dumbell incline reverse fly

4 Sets x 15 Reps

Any

shoulder

Est. 61 min

6 exercises

Cable Shoulder Press

4 Sets x 15 Reps

Barbell Rear Military Press

4 Sets x 15 Reps

Machine Deltoid Raise

4 Sets x 15 Reps

Dumbbell Front Raise

4 Sets x 15 Reps

Barbel upright row

4 Sets x 15 Reps

Dumbbell Seated Shoulder Press

4 Sets x 15 Reps

Any

everything

Est. 20 min

2 exercises

Cable Seated Row

4 Sets x 15 Reps

Pull-Up

4 Sets x 15 Reps

Any

Stairmaster

Est. 62 min

1 exercise

Step Machine

1 Set

Any

chest

Est. 52 min

5 exercises

Barbell Bench Press

4 Sets x 15 Reps

Barbell Incline Bench Press

4 Sets x 15 Reps

Dumbbell Bench Press

4 Sets x 15 Reps

Dumbell press fly

4 Sets x 15 Reps

Machine Fly

4 Sets x 15 Reps

Old routines

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