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Jefit Sample Beginner Routine
AUDIO TIP
Bulking
Beginner
None
Plan Details
The Jefit Sample Beginner Routine routine by mrhipster 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
Routine #1
Est. 0 min
12 exercises
Dumbbell Seated Wrist Curl
3 Sets x 10 Reps
Dumbbell Seated Alternating Wrist Curl
1 Set x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 10 Reps
Dumbbell Alternating Reverse Curl
1 Set x 10 Reps
One Legged Dumbbell Calf Raise
3 Sets x 12 Reps
Dumbbell Seated Wrist Curl (Neutral Grip)
3 Sets x 12 Reps
Dumbbell Alternating Neutral Grip Wrist Curl
1 Set x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
1 Set x 10 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Any
Routine #2
Est. 0 min
5 exercises
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Any
Routine #3
Est. 0 min
6 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Alternating One Arm Bench Press
1 Set x 8 Reps
Any
Upper Body
Est. 0 min
18 exercises
Dumbbell Wrist Curl (Palms Up)
1 Set x 8 Reps
Knees to Chest Hug
1 Set x 8 Reps
Dumbbell Wrist Curl (Palms Down)
1 Set x 8 Reps
Plank
1 Set x 8 Reps
Dumbbell Wrist Curl (Neutral Grip)
1 Set x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell One-Arm Bench Press
1 Set x 8 Reps
Dumbbell Fly
1 Set x 8 Reps
Dumbbell Shoulder Shrug
1 Set x 8 Reps
Dumbbell Seated Shoulder Press
5 Sets x 8 Reps
Dumbbell Seated Alternating Shoulder Press
3 Sets x 8 Reps
Dumbbell Upright Row
1 Set x 8 Reps
Dumbbell Lateral Raise
1 Set x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Reverse Fly (Prone)
1 Set x 8 Reps
Dumbbell Standing Alternating Triceps Extension
5 Sets x 8 Reps
Dumbbell Seated Bicep Curl
5 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
1 Set x 8 Reps
Any
Lower Body
Est. 0 min
13 exercises
Bench Crunch
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
One Legged Dumbbell Calf Raise
3 Sets x 8 Reps
Seated Bench Leg Pull-In
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Leg Raise with Hip Thrust
3 Sets x 8 Reps
Machine Leg Curl (Prone)
5 Sets x 8 Reps
Bodyweight Side Lunge
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
