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mehulplan
Bulking
Beginner
Machine strength
Plan Details
The mehulplan routine by mehuljan is a 7 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
Est. 64 min
7 exercises
Push-Up
5 Sets x 15 Reps
Smith Machine Bench Press
4 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Dumbbell Decline Bench Press
4 Sets x 15 Reps
Machine Fly
4 Sets x 15 Reps
Dumbbell Bench Press
4 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Mon
shoulders
Est. 69 min
8 exercises
Barbell Shoulder Press
4 Sets x 15 Reps
Barbell Push Press Behind the Neck
4 Sets x 15 Reps
Dumbbell Seated Arnold Press
4 Sets x 15 Reps
Dumbbell Seated Alternating Shoulder Press
4 Sets x 15 Reps
Weight Plate Front Raise
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Cable External Rotation
3 Sets x 15 Reps
Tue
biceps
Est. 63 min
7 exercises
Barbell Curl
5 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 15 Reps
Dumbbell Concentration Curl
4 Sets x 15 Reps
Preacher Curl Machine
4 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Dumbbell Alternating Incline Curl
4 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Tue
legs
Est. 67 min
9 exercises
Prisoner Squat
4 Sets x 15 Reps
Bodyweight Lunge
3 Sets x 15 Reps
Bridge
4 Sets
Smith Machine Squat
3 Sets x 15 Reps
Machine Leg Press
4 Sets x 15 Reps
Hip Extension (Standing)
3 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Wed
back
Est. 67 min
8 exercises
Machine Assisted Pull-Up
5 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Cable Elevated Row
4 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 15 Reps
Dumbbell Rear Delt Row
4 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
dumbell pullover
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
Wed
triceps
Est. 39 min
5 exercises
Cable Tricep Pushdown (V-Bar)
3 Sets x 15 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 15 Reps
Dumbbell Incline Tricep Extension
4 Sets x 15 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 15 Reps
Machine Dip
3 Sets x 15 Reps
Sun
full body
Est. 81 min
9 exercises
Smith Machine Squat
4 Sets x 15 Reps
Barbell Bench Press
4 Sets x 15 Reps
Barbell Incline Bench Press
4 Sets x 15 Reps
Smith Machine Rear Shoulder Press
4 Sets x 15 Reps
Smith Machine Shoulder Press
4 Sets x 15 Reps
Barbell Curl
4 Sets x 15 Reps
Dumbbell Alternating Incline Curl
4 Sets x 15 Reps
Pull-Up
4 Sets x 15 Reps
Bridge
4 Sets
