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Jefit Beginner Home Routine for Male
General
Beginner
Dumbbell
Plan Details
The Jefit Beginner Home Routine for Male routine by Mapk_p is a 5 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
Chest, shoulders
Est. 63 min
6 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Elliptical Training
1 Set
Tue
Cardio
Est. 32 min
1 exercise
Elliptical Training
1 Set
Wed
Biceps, triceps, back
Est. 68 min
7 exercises
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Tricep Kickback
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Elliptical Training
1 Set
Thu
Cardio
Est. 32 min
1 exercise
Elliptical Training
1 Set
Fri
Legs and core
Est. 62 min
6 exercises
Machine Leg Press
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Plank
3 Sets
Elliptical Training
1 Set
