Loading...
Jefit Sample Beginner Routine
Bulking
Beginner
Dumbbell
Plan Details
The Jefit Sample Beginner Routine routine by bburnett15 is a 7 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
Back &Biceps
Est. 88 min
13 exercises
Barbell Deadlift
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Kettlebell Alternating Row
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Cable Standing Curl
3 Sets x 8 Reps
Dumbbell Forward Lunge with Bicep Curl
3 Sets x 8 Reps
Tue
Shoulders and Abs
Est. 111 min
18 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Parallel Bar Hip Raise
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Barbell Ab Rollout
3 Sets x 8 Reps
Medicine Ball Rotation
3 Sets x 8 Reps
Wed
Chest and Triceps
Est. 52 min
8 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Thu
Legs
Est. 64 min
10 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Barbell Clean Deadlift
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Bodyweight Wall Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Fri
Cardio and arms
Est. 13 min
2 exercises
Elliptical Training
1 Set
Stationary Bike
1 Set
Sat
Full bod
Est. 0 min
0 exercises
This day is empty
Sun
Rest
Est. 0 min
0 exercises
This day is empty
