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Jefit Beginner Routine
Bulking
Beginner
Machine strength
Plan Details
The Jefit Beginner Routine routine by abouhercules 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 for 4 to 6 weeks of performing. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Mon
Chest, Triceps, Abs
Est. 72 min
10 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dip
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Stability Ball Hand and Foot Exchange
3 Sets x 8 Reps
Abdominal Hip Roll
3 Sets x 8 Reps
Decline Bench Knee Raise
3 Sets x 8 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Tue
Swimming
Est. 62 min
1 exercise
Swimming
1 Set
Wed
Back, Biceps, Abs
Est. 84 min
12 exercises
Pull-Up
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Janda Sit-Up
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Decline Oblique Crunch
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Thu
Swimming
Est. 62 min
1 exercise
Swimming
1 Set
Fri
Shoulders, Legs, Abs
Est. 79 min
11 exercises
Barbell Shoulder Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Squat
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Cable Reverse Wood Chop
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Sat
Rest
Est. 0 min
0 exercises
This day is empty
Sun
Rest
Est. 0 min
0 exercises
This day is empty
