Jefit Sample Beginner Routine
Shared By : foad3
Frequency : 4 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Beginner
Downloads / Views : 1 / 331

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Description

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.

Monday chest and biceps
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 30 sec 8 3 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 30 sec 8 3 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 30 sec 8 3 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 30 sec 8 3 Progress Chart

Chest

Machine Fly Machine Fly 30 sec 8 3 Progress Chart

Chest

Bench Press Machine Bench Press Machine 30 sec 8 3 Progress Chart

Biceps

Barbell Preacher Curl Barbell Preacher Curl 30 sec 8 3 Progress Chart

Biceps

Cable Reverse Curl Cable Reverse Curl 30 sec 8 3 Progress Chart

Biceps

Cable Overhead Curl Cable Overhead Curl 30 sec 8 3 Progress Chart
Wednesday shoulder and triceps
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Behind The Head Military Press Barbell Behind The Head Military Press 60 sec 8 3 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 30 sec 8 3 Progress Chart

Shoulders

Barbell Front Raise Barbell Front Raise 60 sec 8 3 Progress Chart

Shoulders

Barbell Up Right Row Barbell Up Right Row 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 30 sec 8 3 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 30 sec 8 3 Progress Chart

Shoulders

Dumbbell Standing Press Dumbbell Standing Press 30 sec 8 3 Progress Chart

Forearms

Barbell Reverse Curl Barbell Reverse Curl 30 sec 8 3 Progress Chart
Thursday legs and abs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Dumbbell Squat Dumbbell Squat 30 sec 8 3 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 30 sec 8 3 Progress Chart

Lower Legs

Dumbbell Seated Calf Raise Dumbbell Seated Calf Raise 30 sec 8 3 Progress Chart

Upper Legs

Mountain Climbers Mountain Climbers 30 sec 8 3 Progress Chart

Abs

Crunches Crunches 30 sec 8 3 Progress Chart

Glutes

Barbell Glute Bridge Barbell Glute Bridge 30 sec 8 3 Progress Chart

Glutes

Bridge Bridge 30 sec - 3 Progress Chart

Forearms

Dumbbell Palms Up Wrist Curl Over A Bench Dumbbell Palms Up Wrist Curl Over A Bench 30 sec 8 3 Progress Chart

Abs

Plank Plank 30 sec - 3 Progress Chart
Saturday back and triceps
Muscle Exercise Name Timer Reps Sets Track

Triceps

Close Triceps Pushup Close Triceps Pushup 30 sec 8 3 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 30 sec 8 3 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 60 sec 8 3 Progress Chart

Triceps

Barbell Triceps Extension Barbell Triceps Extension 30 sec 8 3 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 30 sec 8 3 Progress Chart

Triceps

Dumbbell Alternate Bent Over Kickback Dumbbell Alternate Bent Over Kickback 30 sec 8 3 Progress Chart

Triceps

Dumbbell Incline Two Arm Extension Dumbbell Incline Two Arm Extension 30 sec 8 3 Progress Chart

Triceps

Bench Dip Bench Dip 30 sec 8 3 Progress Chart