Loading...
Jefit Beginner Home Routine for Male
General
Beginner
Machine strength
Plan Details
The Jefit Beginner Home Routine for Male routine by fabiolove is a 4 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 Workout Day
Est. 72 min
11 exercises
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Seated One-Arm Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Wed
Lower Body Workout Day
Est. 63 min
10 exercises
Barbell Row
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Incline Pulldown (Supine)
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Stability Ball Medicine Ball Sit-Up
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Fri
Abs & Core Workout Day
Est. 67 min
11 exercises
Stability Ball Weighted Wall Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Bench Hip Thrust
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Hack Calf Raise
3 Sets x 8 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 12 Reps
Plank
3 Sets
Sat
Chest
Est. 71 min
11 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Weighted Hanging Knee Raise
3 Sets x 8 Reps
