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Jefit Sample Beginner Routine
Bulking
Beginner
Barbell
Plan Details
The Jefit Sample Beginner Routine routine by kaxloo is a 11 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. 43 min
6 exercises
Barbell Bench Press
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Dip
3 Sets x 8 Reps
Machine Fly
3 Sets x 6 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Mon
Back / Abs
Est. 46 min
5 exercises
Pull-Up
5 Sets x 3 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Barbell Shrug
3 Sets x 15 Reps
Cable V Bar Pulldown
3 Sets x 15 Reps
Tue
Shoulders / Abs
Est. 48 min
5 exercises
Barbell Push Press
5 Sets x 3 Reps
Barbell Upright Row
4 Sets x 10 Reps
Dumbbell One-Arm Lateral Raise (Stability Ball)
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Wed
Back, Biceps, and Forearm
Est. 42 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 6 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Wed
Arm
Est. 7 min
1 exercise
Barbell Preacher Curl
3 Sets x 8 Reps
Fri
Chest
Est. 0 min
0 exercises
This day is empty
Fri
Shoulders and Legs
Est. 48 min
7 exercises
Barbell Lunge
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Squat
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Sun
Legs / Abs
Est. 0 min
0 exercises
This day is empty
Sun
Abs
Est. 36 min
5 exercises
Oblique Crunch
3 Sets x 16 Reps
Leg Raise
3 Sets x 16 Reps
Air Bike
3 Sets x 16 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Any
Hgxf
Est. 7 min
1 exercise
Barbell Bench Press
3 Sets x 8 Reps
Any
Abs
Est. 32 min
4 exercises
Crunch
5 Sets x 5 Reps
Bench Leg Raise (Supine)
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Plank
3 Sets
