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Jefit Sample Beginner sali edition
Bulking
Beginner
Machine strength
Plan Details
The Jefit Sample Beginner sali edition routine by sale.pashe is a 3 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
Back, Biceps, and Forearm
Est. 43 min
9 exercises
Barbell Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Sit-Up
3 Sets x 8 Reps
Wed
Shoulders and Legs
Est. 45 min
10 exercises
Dumbbell Lateral Raise
3 Sets x 7 Reps
Barbell Shoulder Press
3 Sets x 7 Reps
Machine Leg Curl (Prone)
3 Sets x 7 Reps
Barbell Shrug
3 Sets x 7 Reps
Calf Press On Leg Press
3 Sets x 7 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 7 Reps
Bench Dip
3 Sets x 7 Reps
Cable Side Bend
3 Sets x 7 Reps
Weighted Crunch
3 Sets x 7 Reps
Hanging Knee Raise Rotation
3 Sets x 7 Reps
Sun
Chest and Triceps
Est. 47 min
9 exercises
Machine Fly
3 Sets x 7 Reps
Dip
3 Sets x 7 Reps
Barbell Incline Bench Press
3 Sets x 7 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 7 Reps
Barbell Bench Press
3 Sets x 7 Reps
Barbell Tricep Extension (Supine)
3 Sets x 7 Reps
Plank
3 Sets
Leg Pull-In
3 Sets x 7 Reps
Cable Wood Chop
3 Sets x 7 Reps
