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Beginner Workout Routine
General
Beginner
Machine strength
Plan Details
The Beginner Workout Routine routine by damienhosenfeld is a 7 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 Day
Est. 185 min
11 exercises
Rowing
1 Set
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
Plank
3 Sets
Parallel Bar Hip Flexion
3 Sets x 10 Reps
Cross Body Crunch
3 Sets x 10 Reps
Treadmill Running
1 Set
Tue
Leg Day
Est. 112 min
10 exercises
Recumbent Bike
1 Set
Smith Machine Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Press
1 Set x 10 Reps
Machine Leg Press (Wide Stance)
1 Set x 10 Reps
Machine Leg Press (Narrow Stance)
1 Set x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Wed
Abs and Hi-Intensity Cardio Day
Est. 87 min
5 exercises
Parallel Bar Hip Flexion
3 Sets x 10 Reps
Plank
3 Sets
Cross Body Crunch
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Treadmill Running
1 Set
Thu
Shoulders Day
Est. 103 min
7 exercises
Elliptical Training
1 Set
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Barbell Front Raise
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Fri
Back Day
Est. 96 min
6 exercises
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Rowing
1 Set
Sat
Abs and Hi-intensity Cardio Day
Est. 87 min
5 exercises
Treadmill Running
1 Set
Back Hyperextension
3 Sets x 10 Reps
Cross Body Crunch
3 Sets x 10 Reps
Plank
3 Sets
Parallel Bar Hip Flexion
3 Sets x 10 Reps
Sun
Chest Day
Est. 90 min
5 exercises
Elliptical Training
1 Set
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Hammer Press
3 Sets x 10 Reps
Cable Incline Fly
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
