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Jefit Beginner Home Routine for Male
General
Beginner
Machine strength
Plan Details
The Jefit Beginner Home Routine for Male routine by lithid is a 6 day workout plan. It is a beginner 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
Mon
Monday should be for relaxing
Est. 160 min
19 exercises
Pull-Up
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
5 Sets x 5 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Squat
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Cable Seated Row
5 Sets x 10 Reps
Machine Fly
5 Sets x 10 Reps
Machine Leg Press
5 Sets x 10 Reps
Calf Press On Leg Press
5 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Parallel Bar Hip Flexion
3 Sets x 10 Reps
Tue
Back to the grind
Est. 100 min
12 exercises
Pull-Up
5 Sets x 5 Reps
Dip
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Barbell Deadlift
5 Sets x 5 Reps
Barbell Shrug
4 Sets x 12 Reps
Weight Plate Reverse Curl
4 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 15 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Wed
it's Wednesday my dudes
Est. 102 min
13 exercises
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Barbell Shoulder Press
5 Sets x 5 Reps
Barbell Rear Press
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Lateral Raise
4 Sets x 5 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell Alternating Preacher Curl
3 Sets x 10 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 10 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Thu
Chesticles Cardio Tris
Est. 70 min
8 exercises
Barbell Bench Press
5 Sets x 5 Reps
Machine Fly
5 Sets x 5 Reps
Dip
3 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Parallel Bar Hip Flexion
3 Sets x 10 Reps
Running
1 Set
Fri
Baby Back Triceratop Ribs
Est. 109 min
13 exercises
Weighted Pull-Up
3 Sets x 5 Reps
Pull-Up
5 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Deadlift
5 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Sat
Bicepsual Chesticles shhhh
Est. 119 min
14 exercises
Chin-Up with Knee Raise
5 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Weight Plate Reverse Curl
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Bench Press
5 Sets x 4 Reps
Dumbbell Alternating Preacher Curl
4 Sets x 8 Reps
Machine Fly
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
5 Sets x 5 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Wrist Curl (Neutral Grip)
3 Sets x 20 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 20 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 15 Reps
Dumbbell Bench Press (Palms in)
5 Sets x 10 Reps
