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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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3x10 reps |
rest: 60s
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Crunch
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3x20 reps |
rest: 60s
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Dumbbell Deadlift
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3x10 reps |
rest: 60s
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Push-Up
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3x20 reps |
rest: 60s
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Dumbbell Bent-Over Row
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3x10 reps |
rest: 60s
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Plank
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3x10 reps |
rest: 60s
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Barbell Ab Rollout (Kneeling)
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3x10 reps |
rest: 60s
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Jump Rope
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1x8 reps |
rest: 4s
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Dumbbell Alternating Bicep Curl
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4x10 reps |
rest: 4s
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Dumbbell Preacher Curl
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4x10 reps |
rest: 4s
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Rotational Crunch
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4x10 reps |
rest: 60s
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Weighted Three Bench Dip
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4x10 reps |
rest: 4s
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Dumbbell Seated Shoulder Press
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4x10 reps |
rest: 4s
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Leg Raise
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4x10 reps |
rest: 19s
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Dumbbell Tricep Extension
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4x10 reps |
rest: 60s
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Barbell Ab Rollout (Kneeling)
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3x10 reps |
rest: 60s
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Jump Rope
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1x8 reps |
rest: 4s
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Dumbbell Squat
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3x10 reps |
rest: 60s
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Dumbbell Walking Lunge
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3x10 reps |
rest: 60s
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Hundreds
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3x10 reps |
rest: 60s
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Dumbbell Step-Up
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3x10 reps |
rest: 60s
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Weight Plate Russian Twist
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3x20 reps |
rest: 60s
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Prisoner Squat
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3x10 reps |
rest: 60s
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Barbell Glute Bridge
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3x10 reps |
rest: 60s
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Barbell Ab Rollout (Kneeling)
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3x10 reps |
rest: 60s
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Jump Rope
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3x10 reps |
rest: 4s
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Running
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1x8 reps |
rest: 20s
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Dumbbell Side Bend
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3x10 reps |
rest: 60s
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Jump Rope
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1x8 reps |
rest: 5s
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