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Jefit Sample Beginner Routine
Bulking
Beginner
Machine strength
Plan Details
The Jefit Sample Beginner Routine routine by dennisd84 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
Mon
shoulders and back
Est. 75 min
12 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Tue
legs
Est. 105 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Indoor Cycling
1 Set
Decline Crunch
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Wed
arms
Est. 84 min
13 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Weight Plate Hand Squeeze
3 Sets x 8 Reps
Wrist Circles
3 Sets x 8 Reps
Thu
chest and back
Est. 91 min
14 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
