BEEF CAKE!!!
Bulking
Beginner
Machine strength
Plan Details
The BEEF CAKE!!! routine by amaclachlan is a 7 day workout plan. It is a beginner level plan to achieve bulking 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
Freestyle/Abs
Est. 135 min
4 exercises
Rowing
1 Set
Stationary Bike
1 Set
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Tue
Rest/Freestyle
Est. 62 min
1 exercise
Stationary Bike
1 Set
Wed
Rest/Freestyle
Est. 81 min
4 exercises
Stationary Bike
1 Set
Machine Assisted Chin-Up
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Thu
Chest and Triceps
Est. 93 min
6 exercises
Machine Fly
3 Sets x 6 Reps
Machine Bench Press
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Stationary Bike
1 Set
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Fri
Biceps and Forearm
Est. 81 min
4 exercises
Preacher Curl Machine
3 Sets x 8 Reps
Stationary Bike
1 Set
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Sat
Back and Shoulders
Est. 86 min
5 exercises
Machine Back Extension
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Stationary Bike
1 Set
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Sun
Upper/Lower Legs and Glutes
Est. 93 min
6 exercises
Machine Leg Extension
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Stationary Bike
1 Set
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
