Brian’s Routine - JEFIT

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Brian’s Routine - JEFIT

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Brian’s Routine

AUTOPLAY

General

Beginner

Dumbbell

Plan Details

The Brian’s Routine routine by bgolds14 is a 7 day workout plan. It is a beginner level plan to achieve general 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. 0 min

8 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 8,10,12,14 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 8,10,12,14 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 8,10,12,14 Reps

Dumbbell Press (Close Grip) Demonstration

Dumbbell Press (Close Grip)

4 Sets x 8,10,12,14 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

3 Sets x 8 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Tue

New Workout

Est. 0 min

1 exercise

Running Demonstration

Running

1 Set

Wed

Back, Biceps, and Forearm

Est. 0 min

8 exercises

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 8,10,12 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 10,12,8,12 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

4 Sets x 12 Reps

TRX Row Demonstration

TRX Row

3 Sets x 12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 8 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

3 Sets x 10 Reps

Machine Lat Pulldown (Reverse Grip) Demonstration

Machine Lat Pulldown (Reverse Grip)

3 Sets x 10 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 12 Reps

Thu

New Workout

Est. 0 min

1 exercise

Running Demonstration

Running

1 Set

Fri

Shoulders and Legs

Est. 0 min

13 exercises

Barbell Front Squat Demonstration

Barbell Front Squat

6 Sets x 8 Reps

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

3 Sets x 10 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

3 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 10 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 10 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 10 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Barbell Military Press Demonstration

Barbell Military Press

5 Sets x 8 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 8 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

5 Sets x 8 Reps

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

4 Sets x 8 Reps

Endless Rope Demonstration

Endless Rope

3 Sets

Sat

Abs

Est. 0 min

10 exercises

Plank Demonstration

Plank

3 Sets

Air Bike Demonstration

Air Bike

3 Sets x 8 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 10 Reps

Leg Pull-In Demonstration

Leg Pull-In

3 Sets x 10 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

5 Sets x 10 Reps

Barbell Seated Tricep Extension Demonstration

Barbell Seated Tricep Extension

4 Sets x 10,8,6,10 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

4 Sets x 10,8,6,10 Reps

Weight Plate Reverse Curl Demonstration

Weight Plate Reverse Curl

3 Sets x 8 Reps

Sun

New Workout

Est. 0 min

0 exercises

This day is empty