Loading...
Jefit Sample Beginner Routine
Bulking
Beginner
Machine strength
Plan Details
The Jefit Sample Beginner Routine routine by goon919 is a 5 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 tricepts
Est. 53 min
8 exercises
Machine Fly
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Tue
Back and Lats
Est. 52 min
8 exercises
Machine Lat Pulldown
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Wed
shoulders
Est. 71 min
11 exercises
Dumbbell Front Raise
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Thu
Legs
Est. 59 min
9 exercises
Smith Machine Squat
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Fri
Biceps
Est. 27 min
4 exercises
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Standing Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
