Jefit Beginner Home Routine for Female*
General
Beginner
Body
Plan Details
The Jefit Beginner Home Routine for Female* routine by lilnano1214 is a 3 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
Lower Body Workout Day
Est. 39 min
6 exercises
Bodyweight Side Lunge
3 Sets x 12 Reps
Jump Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Flutter Kick
3 Sets x 12 Reps
Dumbbell Squat
3 Sets x 12 Reps
Glute Kickback
3 Sets x 12 Reps
Wed
Upper Body Workout Day
Est. 35 min
6 exercises
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Fri
Abs & Core Workout Day
Est. 37 min
7 exercises
Oblique Crunch
3 Sets x 12 Reps
Leg Pull-In
3 Sets x 12 Reps
Plank
3 Sets
Leg Raise
3 Sets x 12 Reps
Alternating Heel Touch
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Jackknife Sit-Up
3 Sets x 12 Reps
