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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.
Dumbbell Bench Press
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3x12 reps |
rest: 30s
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Dumbbell Tricep Extension
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3x12 reps |
rest: 30s
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Dumbbell Pullover
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3x12 reps |
rest: 30s
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Dumbbell Decline Tricep Extension
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3x12 reps |
rest: 30s
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Dumbbell Around the World
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3x12 reps |
rest: 30s
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Dumbbell Press (Close Grip)
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3x12 reps |
rest: 30s
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Dumbbell Fly
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3x12 reps |
rest: 30s
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Dumbbell One-Arm Tricep Kickback
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3x12 reps |
rest: 30s
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Dumbbell Incline Bench Press (Hammer Grip)
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3x12 reps |
rest: 30s
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Dumbbell Incline Tricep Extension
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3x12 reps |
rest: 30s
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Dumbbell Deadlift
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3x12 reps |
rest: 30s
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Dumbbell Bicep Curl (Reverse Grip)
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3x12 reps |
rest: 30s
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Dumbbell One-Arm Row
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3x12 reps |
rest: 30s
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Dumbbell Concentration Curl
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3x12 reps |
rest: 30s
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Dumbbell Supinated One-Arm Wrist Curl
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3x12 reps |
rest: 30s
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Dumbbell Incline Bench Row
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3x12 reps |
rest: 30s
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Dumbbell High Curl
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3x12 reps |
rest: 30s
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Dumbbell Reverse Wrist Curl
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3x12 reps |
rest: 30s
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Dumbbell Prone Incline Shrug
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3x12 reps |
rest: 30s
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Dumbbell Incline Hammer Curl
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3x12 reps |
rest: 30s
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Dumbbell Alternating Bicep Curl
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3x12 reps |
rest: 30s
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Dumbbell Seated Front Raise (Hammer)
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3x12 reps |
rest: 30s
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Dumbbell Calf Raise
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3x12 reps |
rest: 30s
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Dumbbell Alternating Reverse Fly (Prone)
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3x12 reps |
rest: 30s
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Dumbbell Lunge
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3x12 reps |
rest: 30s
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Dumbbell Alternating Lateral Raise
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3x12 reps |
rest: 30s
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Dumbbell Plie Squat
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3x12 reps |
rest: 30s
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Dumbbell Shoulder Shrug
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3x12 reps |
rest: 30s
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Dumbbell Squat
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3x12 reps |
rest: 30s
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Dumbbell Upright Row
|
3x12 reps |
rest: 30s
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Dumbbell Bench Squat
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3x12 reps |
rest: 30s
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Dumbbell Shoulder Abduction
|
3x12 reps |
rest: 30s
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Indoor Cycling
|
3x12 reps |
rest: 30s
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Dumbbell Bench Press
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3x12 reps |
rest: 30s
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Dumbbell Tricep Extension
|
3x12 reps |
rest: 30s
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Dumbbell Pullover
|
3x12 reps |
rest: 30s
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Dumbbell Decline Tricep Extension
|
3x12 reps |
rest: 30s
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Dumbbell Around the World
|
3x12 reps |
rest: 30s
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Dumbbell Press (Close Grip)
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3x12 reps |
rest: 30s
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Dumbbell Fly
|
3x12 reps |
rest: 30s
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Dumbbell One-Arm Tricep Kickback
|
3x12 reps |
rest: 30s
|
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Dumbbell Incline Bench Press (Hammer Grip)
|
3x12 reps |
rest: 30s
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Dumbbell Incline Tricep Extension
|
3x12 reps |
rest: 30s
|
Dumbbell Deadlift
|
3x12 reps |
rest: 30s
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Dumbbell Bicep Curl (Reverse Grip)
|
3x12 reps |
rest: 30s
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Dumbbell One-Arm Row
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3x12 reps |
rest: 30s
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Dumbbell Concentration Curl
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3x12 reps |
rest: 30s
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Dumbbell Supinated One-Arm Wrist Curl
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3x12 reps |
rest: 30s
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Dumbbell Incline Bench Row
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3x12 reps |
rest: 30s
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Dumbbell High Curl
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3x12 reps |
rest: 30s
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Dumbbell Reverse Wrist Curl
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3x12 reps |
rest: 30s
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Dumbbell Prone Incline Shrug
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3x12 reps |
rest: 30s
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Dumbbell Incline Hammer Curl
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3x12 reps |
rest: 30s
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Dumbbell Alternating Bicep Curl
|
3x12 reps |
rest: 30s
|
Dumbbell Seated Front Raise (Hammer)
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3x12 reps |
rest: 30s
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Dumbbell Calf Raise
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3x12 reps |
rest: 30s
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Dumbbell Alternating Reverse Fly (Prone)
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3x12 reps |
rest: 30s
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Dumbbell Lunge
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3x12 reps |
rest: 30s
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Dumbbell Alternating Lateral Raise
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3x12 reps |
rest: 30s
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Dumbbell Plie Squat
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3x12 reps |
rest: 30s
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Dumbbell Shoulder Shrug
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3x12 reps |
rest: 30s
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Dumbbell Squat
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3x12 reps |
rest: 30s
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Dumbbell Upright Row
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3x12 reps |
rest: 30s
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Dumbbell Bench Squat
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3x12 reps |
rest: 30s
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Dumbbell Shoulder Abduction
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3x12 reps |
rest: 30s
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Indoor Cycling
|
3x12 reps |
rest: 30s
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Indoor Cycling
|
3x12 reps |
rest: 30s
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