Bulking/Fit workout
Shared By : dondx
Frequency : 5 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Beginner
Downloads / Views : 1 / 500

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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 1
Muscle Exercise Name Timer Reps Sets Track

Chest

Dynamic Chest Stretch Dynamic Chest Stretch 0 sec - 4 Progress Chart

Biceps

Barbell Curl Barbell Curl 15 sec 8 4 Progress Chart

Abs

Barbell Shrug Barbell Shrug 15 sec 8 4 Progress Chart

Biceps

EZ Bar Close Grip Curl EZ Bar Close Grip Curl 15 sec 8 4 Progress Chart

Abs

Barbell Reverse Curl Barbell Reverse Curl 15 sec 8 4 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 15 sec 8 4 Progress Chart

Biceps

Barbell Curl Barbell Curl 15 sec 8 4 Progress Chart

Chest

Dynamic Chest Stretch Dynamic Chest Stretch 0 sec - 4 Progress Chart
Wednesday 2
Muscle Exercise Name Timer Reps Sets Track

Chest

Dynamic Chest Stretch Dynamic Chest Stretch 20 sec - 4 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 30 sec 8 4 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 15 sec 8 4 Progress Chart

Back

Barbell Reverse Grip Bent Over Row Barbell Reverse Grip Bent Over Row 20 sec 8 4 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 30 sec 8 3 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 15 sec 8 4 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 15 sec 8 4 Progress Chart

Abs

Barbell Up Right Row Barbell Up Right Row 15 sec 8 4 Progress Chart

Chest

Dynamic Chest Stretch Dynamic Chest Stretch 3 sec - 4 Progress Chart
Friday 3
Muscle Exercise Name Timer Reps Sets Track

Chest

Dynamic Chest Stretch Dynamic Chest Stretch 3 sec - 4 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 15 sec 8 4 Progress Chart

Abs

Barbell Standing Press Behind The Neck Barbell Standing Press Behind The Neck 15 sec 8 4 Progress Chart

Abs

Barbell Standing Calf Raise Barbell Standing Calf Raise 15 sec 8 4 Progress Chart

Abs

EZ Bar Reverse Grip French Press EZ Bar Reverse Grip French Press 15 sec 8 4 Progress Chart

Abs

Barbell Wide Stance Squat Barbell Wide Stance Squat 20 sec 8 4 Progress Chart

Abs

Barbell Standing Military Press Barbell Standing Military Press 15 sec 8 4 Progress Chart

Chest

Dynamic Chest Stretch Dynamic Chest Stretch 20 sec - 4 Progress Chart
Sunday 4
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Runner's Stretch Runner's Stretch 15 sec - 4 Progress Chart

Cardio

Jump Rope Jump Rope 10 min - - Progress Chart

Cardio

Running Running 20 min - - Progress Chart