Jefit Beginner Home Routine for Male
Shared By : DanSteele VIP
Frequency : 3 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 18 / 596

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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 Upper Body Workout Day
Muscle Exercise Name Timer Reps Sets Track

Chest

Push Up Push Up 45 sec 12 3 Progress Chart

Triceps

Bench Dip Bench Dip 45 sec 8 3 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 45 sec 8 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 45 sec 8 3 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 45 sec 8 3 Progress Chart

Back

Dumbbell Bent Over Row Dumbbell Bent Over Row 45 sec 8 3 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 45 sec 8 3 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 45 sec 8 3 Progress Chart
Wednesday Lower Body Workout Day
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Dumbbell Squat Dumbbell Squat 45 sec 8 3 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 45 sec 8 3 Progress Chart

Upper Legs

Prisoner Squat Prisoner Squat 30 sec 12 3 Progress Chart

Upper Legs

Freehand Jump Squat Freehand Jump Squat 30 sec 12 3 Progress Chart

Upper Legs

Sit Squat Sit Squat 30 sec 12 3 Progress Chart

Lower Legs

One Leg Floor Calf Raise One Leg Floor Calf Raise 30 sec 12 3 Progress Chart

Upper Legs

Bodyweight Side Lunge Bodyweight Side Lunge 30 sec 12 3 Progress Chart
Friday Abs & Core Workout Day
Muscle Exercise Name Timer Reps Sets Track

Abs

Air Bike Air Bike 30 sec 12 3 Progress Chart

Abs

Leg Raise Leg Raise 30 sec 12 3 Progress Chart

Abs

Leg Pull In Leg Pull In 30 sec 12 3 Progress Chart

Abs

Oblique Crunches Oblique Crunches 30 sec 12 3 Progress Chart

Abs

Jackknife Sit up Jackknife Sit up 30 sec 12 3 Progress Chart

Abs

Alternate Heel Touchers Alternate Heel Touchers 30 sec 12 3 Progress Chart

Abs

Plank Plank 60 sec - 3 Progress Chart