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Jefit Sample Beginner Routine
Bulking
Beginner
Machine strength
Plan Details
The Jefit Sample Beginner Routine routine by obeuno is a 8 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
Any
Leg day
Est. 54 min
11 exercises
Machine Leg Extension
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Bench Hip Thrust
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Any
Total body 1
Est. 66 min
13 exercises
Back Hyperextension
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Any
Arms
Est. 29 min
6 exercises
Machine Assisted Dip
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell High Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Tricep Kickback
3 Sets x 8 Reps
Any
Chest & Back
Est. 40 min
8 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Any
Total body 2
Est. 67 min
13 exercises
Cable Seated Row
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Hack Squat (Narrow Stance)
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Any
Core
Est. 32 min
7 exercises
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Plank
3 Sets
Parallel Bar Leg Raise
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Any
Glute Activation
Est. 19 min
4 exercises
Single-Leg Glute Bridge
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Bridge
3 Sets
Hip Extension (Standing)
3 Sets x 8 Reps
Any
Total body 3
Est. 63 min
13 exercises
Push-Up
3 Sets x 8 Reps
cable hip abduction
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
squat pulse 40 secs into jump squat for 40 secs
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
elevated kettle bell sumo squat
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
