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Jefit Sample Beginner Routine
Bulking
Beginner
Machine strength
Plan Details
The Jefit Sample Beginner Routine routine by Verses 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 Triceps
Est. 69 min
12 exercises
Barbell Bench Press
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Machine Fly
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Tue
Back, Biceps, and Forearm
Est. 99 min
16 exercises
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
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
behind late lift
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Behind the Back Wrist Curl
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Thu
Shoulders and Legs
Est. 113 min
18 exercises
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 6 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable One-Arm Reverse Fly
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Smith Machine Upright Row
3 Sets x 8 Reps
Barbell 1/2 Squat
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Fri
Abs
Est. 36 min
5 exercises
Hanging Leg Raise
3 Sets x 12 Reps
Air Bike
3 Sets x 16 Reps
Leg Raise
3 Sets x 16 Reps
Oblique Crunch
3 Sets x 16 Reps
Decline Crunch
3 Sets x 12 Reps
Sat
Forearm, misc
Est. 32 min
6 exercises
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Cable Wrist Curl
3 Sets x 8 Reps
Cable Wrist Curl
3 Sets x 8 Reps
