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Jefit Sample Beginner Routine
Bulking
Beginner
Machine strength
Plan Details
The Jefit Sample Beginner Routine routine by rochonkevin 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
Any
upper b
Est. 86 min
6 exercises
Weighted Pull-Up
5 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dip
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
EZ Bar Curl
4 Sets x 15 Reps
Cable Reverse Fly
3 Sets x 20 Reps
Any
upper a
Est. 111 min
8 exercises
Dumbbell Bench Press
5 Sets x 12 Reps
Dumbbell One-Arm Row
5 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 15 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 15 Reps
Crunch
4 Sets x 15 Reps
Plank
3 Sets
Any
lower a
Est. 95 min
8 exercises
Barbell Deadlift
5 Sets x 10 Reps
Machine Leg Press
4 Sets x 15 Reps
Dumbbell Walking Lunge
3 Sets x 20 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Hack Calf Raise
3 Sets x 15 Reps
Reverse Crunch
4 Sets x 15 Reps
Oblique Crunch
3 Sets x 20 Reps
Any
lower b
Est. 80 min
6 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Side Split Squat
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 20 Reps
Back Hyperextension
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 20 Reps
Hack Calf Raise
4 Sets x 20 Reps
