Loading...
Jefit Sample Beginner Routine
Cutting
Beginner
Machine strength
Plan Details
The Jefit Sample Beginner Routine routine by MohcineErghouni is a 4 day workout plan. It is a beginner level plan to achieve cutting 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
Tue
(cardio)Dos + Triceps
Est. 104 min
8 exercises
Treadmill Running
1 Set
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Assisted Chin-Up
3 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Thu
(cardio)PEC + BICEPS
Est. 126 min
11 exercises
Treadmill Running
1 Set
Machine Fly
5 Sets x 12 Reps
Smith Machine Bench Press
3 Sets x 12 Reps
Smith Machine Incline Bench Press
3 Sets x 12 Reps
Leverage Decline Chest Press
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Sat
epaules et triceps
Est. 120 min
10 exercises
Treadmill Running
1 Set
Machine Reverse Fly
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Sun
Jambes et Biceps
Est. 106 min
10 exercises
Treadmill Running
1 Set
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
