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Jefit Beginner Home Routine for Male
General
Beginner
Barbell
Plan Details
The Jefit Beginner Home Routine for Male routine by dvndrsingh is a 6 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 and Shoulders Day
Est. 49 min
10 exercises
Push-Up
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Dumbbell Alternating Press
3 Sets x 8 Reps
Barbell Rear Press
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Tue
Thighs and Forearms Day
Est. 43 min
9 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Barbell 1/4 Squat
3 Sets x 8 Reps
Toe Touch Stretch
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Forearms Hold
3 Sets x 8 Reps
Wed
Biceps and Triceps Day
Est. 45 min
9 exercises
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
EZ Bar French Press
3 Sets x 8 Reps
Barbell Overhead Tricep Extension
3 Sets x 8 Reps
Thu
Thighs and Legs Day
Est. 46 min
10 exercises
Barbell Squat
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Toe Touch Stretch
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Band Seated Calf Stretch
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Barbell 1/4 Squat
3 Sets x 8 Reps
Fri
Back and Biceps Day
Est. 51 min
10 exercises
EZ Bar Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Back Stretch
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Sat
Thighs and Abs Day
Est. 45 min
10 exercises
Barbell Squat
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Barbell 1/4 Squat
3 Sets x 8 Reps
Toe Touch Stretch
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Plank
3 Sets
Weight Plate Rotation
3 Sets x 8 Reps
Frog Sit-Up
3 Sets x 8 Reps
