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Jefit Sample Beginner Routine
Bulking
Beginner
Dumbbell
Plan Details
The Jefit Sample Beginner Routine routine by MichaelShaneFitzgerald 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
Shoulders
Est. 30 min
6 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Dumbbell Seated Front Raise (Hammer)
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Tue
Back and abs
Est. 35 min
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Wed
Arms and Chest
Est. 52 min
10 exercises
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Thu
Cardio
Est. 33 min
2 exercises
Stationary Bike
1 Set
Walking
1 Set
Fri
Legs
Est. 61 min
9 exercises
Stationary Bike
1 Set
Machine Calf Raise
3 Sets x 8 Reps
Hack Calf Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Walking
1 Set
Sat
Arms and chest
Est. 66 min
13 exercises
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Sun
Cardio
Est. 35 min
4 exercises
Stationary Bike
1 Set
Treadmill Running
1 Set
Decline Crunch
1 Set x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
