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Jefit Sample Beginner Routine
Bulking
Beginner
Machine strength
Plan Details
The Jefit Sample Beginner Routine routine by Stice.Dakoda is a 4 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. 85 min
13 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Standing Dumbbell Flys
3 Sets x 8 Reps
underhand raise
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
5-4321234-5
3 Sets x 8 Reps
Tue
Back
Est. 115 min
18 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Straight Arm Pull Down
3 Sets x 8 Reps
High Pulley One Arm Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Reverse Crossover
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Rocking Pull Down
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Pullover
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Fri
Shoulders
Est. 84 min
13 exercises
Barbell Shoulder Press
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Military Press (Seated)
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Rear Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Bent-Over Reverse Fly
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Sat
Arms
Est. 103 min
16 exercises
Barbell Curl
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
reverse curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Hammer Curl
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Weighted Side Bend
3 Sets x 8 Reps
