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my Workout
General
Beginner
Machine strength
Plan Details
The my Workout routine by M_Kuderik is a 8 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
Upper body
Est. 192 min
18 exercises
Cable Seated Row
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
EZ Bar Curl
4 Sets x 10 Reps
Scarecrow complex
4 Sets x 5 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 5 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Machine Assisted Chin-Up
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 10 Reps
Dumbbell Incline Shoulder Raise
3 Sets x 10 Reps
Elliptical Training
1 Set
Tue
legs
Est. 93 min
13 exercises
Single-Leg Hack Squat
4 Sets x 10 Reps
Single-Leg Hack Squat
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Machine Leg Press (Wide Stance)
4 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
seated calf extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Wed
Abs and Core
Est. 106 min
12 exercises
Hanging Leg Raise
4 Sets x 12 Reps
Hanging Pike
3 Sets x 10 Reps
Hanging Knee Raise
4 Sets x 12 Reps
Parallel Bar Leg Raise
4 Sets x 12 Reps
Dumbbell Side Bend
4 Sets x 15 Reps
Dumbbell Side Bend
4 Sets x 15 Reps
Weight Plate Russian Twist
4 Sets x 30 Reps
Back Hyperextension
4 Sets x 12 Reps
Leg Raise with Hip Thrust
4 Sets x 15 Reps
Cable Wood Chop
3 Sets x 15 Reps
Cable Wood Chop
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Thu
Upper body
Est. 127 min
17 exercises
Cable Seated Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Bench Press (Heavy)
4 Sets x 8 Reps
dumbbell bench press (light) superset
4 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 10 Reps
Scarecrow complex
4 Sets x 5 Reps
Dumbbell Seated Arnold Press
3 Sets x 5 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 15 Reps
Dumbbell Fly
3 Sets x 12 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Machine Assisted Chin-Up
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Fri
legs
Est. 69 min
9 exercises
Hack Squat
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Deep Squat
3 Sets x 10 Reps
Kettlebell Front Squat
4 Sets x 10 Reps
Med Ball Slam
4 Sets x 10 Reps
Dumbbell Reverse Lunge
4 Sets x 10 Reps
Side Step-Up
3 Sets x 12 Reps
Side Step-Up
3 Sets x 12 Reps
Sat
Abs and Core
Est. 92 min
10 exercises
Hanging Knee Raise
4 Sets x 12 Reps
Parallel Bar Leg Raise
4 Sets x 12 Reps
Weight Plate Russian Twist
4 Sets x 30 Reps
Dumbbell Side Bend
4 Sets x 15 Reps
Dumbbell Side Bend
4 Sets x 15 Reps
Back Hyperextension
4 Sets x 12 Reps
Leg Raise with Hip Thrust
4 Sets x 15 Reps
Cable Wood Chop
3 Sets x 15 Reps
Cable Wood Chop
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Any
cardio treadmill
Est. 62 min
1 exercise
Treadmill Running
1 Set
Any
cardio Elliptical
Est. 47 min
1 exercise
Elliptical Training
1 Set
