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June 2018
Bulking
Beginner
Machine strength
Plan Details
The June 2018 routine by dadudejr 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. 141 min
20 exercises
Running
1 Set
Stationary Bike
1 Set
Machine Fly
3 Sets x 10 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Pullover on Stability Ball
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable One-Arm Tricep Extension
3 Sets x 8 Reps
Wed
Back, Biceps, and Forearm
Est. 133 min
20 exercises
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Cable One-Arm Rotational Row
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Cable One-Arm Reverse Curl
3 Sets x 8 Reps
Fri
Shoulders and Legs
Est. 132 min
20 exercises
Barbell Squat
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 6 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Dumbbell Rear Deltoid Row
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Cable Incline Pulldown (Supine)
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Smith Machine Reverse Calf Raise
3 Sets x 8 Reps
Sat
Abs
Est. 58 min
9 exercises
Air Bike
3 Sets x 16 Reps
Leg Raise
3 Sets x 16 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Abdominal Pendulum
3 Sets x 8 Reps
