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SK Routine1
General
Intermediate
Machine strength
Plan Details
The SK Routine1 routine by BadRobot is a 4 day workout plan. It is an intermediate 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
Day 1
Chest and Triceps
Est. 79 min
11 exercises
Elliptical Training
1 Set
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dip
3 Sets x 8 Reps
Machine Fly
3 Sets x 6 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Cable High Pulley Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Seated Tricep Dip
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Day 3
Core + Cardio
Est. 63 min
8 exercises
Rowing
1 Set
Machine Ab Crunch
3 Sets x 10 Reps
Weighted Side Bend
3 Sets x 15 Reps
Treadmill Running
1 Set
Parallel Bar Leg Raise
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Plank
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Day 5
Back, Biceps, and Forearm
Est. 76 min
10 exercises
Elliptical Training
1 Set
Barbell Deadlift
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 10 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Day 7
Shoulders and Legs
Est. 73 min
10 exercises
Stationary Bike
1 Set
Machine Leg Press (Narrow Stance)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
