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Jefit Sample Beginner Routine
Bulking
Beginner
Machine strength
Plan Details
The Jefit Sample Beginner Routine routine by soshy.bbsy 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 5 day split routine consists of chest,shoulders,back,arms,abs and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Day 1
chest + abs
Est. 49 min
7 exercises
Barbell Bench Press
4 Sets x 10 Reps
Leverage Incline Chest Press
4 Sets x 10 Reps
Dumbbell Decline Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Leg Raise
4 Sets x 10 Reps
Decline Crunch
4 Sets x 10 Reps
Day 2
back
Est. 38 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Day 3
biceps + triceps + forearms + abs
Est. 70 min
12 exercises
Cable Shoulder Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Plank
4 Sets
Sit-Up
4 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 10 Reps
Day 4
rest
Est. 0 min
0 exercises
This day is empty
Day 5
shoulder + traps
Est. 36 min
6 exercises
Leverage Shoulder Press
4 Sets x 10 Reps
Smith Machine Shoulder Press
3 Sets x 10 Reps
Cable Deltoid Raise
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Day 6
leg
Est. 37 min
6 exercises
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Smith Machine Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Day 7
rest
Est. 0 min
0 exercises
This day is empty
