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Beginner Workout Routine
General
Beginner
Machine strength
Plan Details
The Beginner Workout Routine routine by damienhosenfeld is a 4 day workout plan. It is a beginner level plan to achieve general 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
Arm and Calves Day
Est. 124 min
10 exercises
Machine Seated Row
3 Sets x 10 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Incline Hammer Curl
3 Sets x 10 Reps
Barbell Curl Against an Incline
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Treadmill Running
1 Set
Wed
Back, Biceps, and Forearm
Est. 42 min
6 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
Fri
Shoulders and Legs
Est. 48 min
7 exercises
Barbell Shoulder Press
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Squat
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Sat
Abs
Est. 31 min
5 exercises
Air Bike
3 Sets x 16 Reps
Decline Crunch
3 Sets x 12 Reps
Plank
3 Sets
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
