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Jefit Sample Beginner Routine
Bulking
Beginner
Body
Plan Details
The Jefit Sample Beginner Routine routine by shadia. 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
Tue
Leg& glute
Est. 85 min
12 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell Plie Squat
3 Sets x 10 Reps
Bridge
3 Sets
Dumbbell Calf Raise
3 Sets x 10 Reps
Dumbbell Hamstring Curl
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Bodyweight Step-Up
3 Sets x 10 Reps
Kneeling Hip Extension
3 Sets x 10 Reps
Cable Standing Leg Curl
3 Sets x 10 Reps
Cable Hip Abduction
3 Sets x 10 Reps
Thu
Back, Biceps, and Forearm
Est. 115 min
17 exercises
Barbell Deadlift
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Dumbbell Wrist Curl (Neutral Grip)
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 10 Reps
Barbell Behind the Back Shrug
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Bicep Stretch
3 Sets x 10 Reps
Upper Back Stretch
3 Sets x 10 Reps
Kneeling Lat Stretch
3 Sets
Knees to Chest Hug
3 Sets x 10 Reps
Back Stretch
3 Sets x 10 Reps
Sat
Chest Tricep & shoulder
Est. 107 min
15 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Dip
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Incline Shoulder Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Shoulder Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Tricep Kickback
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Barbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Incline Tricep Extension
3 Sets x 10 Reps
Any
App
Est. 19 min
3 exercises
Bodyweight Wall Squat
3 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
Side Plank
3 Sets x 10 Reps
Any
Leg strech
Est. 49 min
8 exercises
Bench Leg and Hip Stretch
3 Sets x 10 Reps
Hamstring Stretch
3 Sets x 10 Reps
Band Seated Calf Stretch
3 Sets x 10 Reps
Seated Hamstring and Calf Stretch
3 Sets x 10 Reps
Seated Hamstring Stretch
3 Sets x 10 Reps
Quadricep Stretch
3 Sets x 10 Reps
World's Greatest Stretch
3 Sets x 10 Reps
Wide Leg Stretch
3 Sets
Any
Stretch chest &shoulder &tri
Est. 36 min
6 exercises
Assisted Chest Stretch
3 Sets x 10 Reps
Dynamic Chest Stretch
3 Sets x 10 Reps
Stability Ball Chest Stretch
3 Sets x 10 Reps
Chest and Shoulder Stretch
3 Sets x 10 Reps
Shoulder Stretch
3 Sets x 10 Reps
Tricep Stretch
3 Sets x 10 Reps
