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Jefit Sample Beginner Routine
Bulking
Beginner
Machine strength
Plan Details
The Jefit Sample Beginner Routine routine by eerstad93 is a 5 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
Seb: Veke 1 Dag 1: Bein og mage
Est. 56 min
8 exercises
Treadmill Running
1 Set
Barbell Squat
5 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Weight Plate Rotation
3 Sets x 12 Reps
Any
Seb: Veke 1 Dag 2: Rygg og skuldre
Est. 49 min
8 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 5 Reps
Dumbbell Incline Curl
3 Sets x 6 Reps
Barbell Bicep Drag Curl
2 Sets x 8 Reps
EZ Bar Curl
2 Sets x 21 Reps
Any
Seb: Veke1 Dag 3: Bryst og armer
Est. 56 min
9 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Dip
3 Sets x 6 Reps
Dumbbell Fly
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 8 Reps
Any
Fullkropp styrke
Est. 126 min
19 exercises
Machine Leg Press
5 Sets x 5 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 21 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 5 Reps
Barbell Tricep Extension (Supine)
5 Sets x 5 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Any
Fullkropp volum
Est. 64 min
10 exercises
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
