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Jefit Sample Beginner Routine
AUDIO TIP
Bulking
Beginner
Dumbbell
Plan Details
The Jefit Sample Beginner Routine routine by Theozarto is a 4 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
Chest and Triceps
Est. 0 min
12 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Fly
3 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Weighted Bench Dip
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Wed
Back, Biceps, and Forearm
Est. 0 min
15 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Smith Machine Good Morning
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Dumbbell One-Arm Reverse Curl
3 Sets x 8 Reps
Cable Reverse Preacher Curl
3 Sets x 8 Reps
Dumbbell Alternating Reverse Curl
3 Sets x 8 Reps
Fri
Shoulders and Legs
Est. 0 min
9 exercises
Smith Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Arnold Press
3 Sets x 8 Reps
Dumbbell Deltoid Raise
3 Sets x 8 Reps
Dumbbell Seated One-Arm Shoulder Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Sat
Abs
Est. 0 min
9 exercises
Decline Crunch
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 16 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Weighted Trunk Rotation
3 Sets x 8 Reps
Weighted Side Bend
3 Sets x 8 Reps
Rotational Crunch
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
