All
General
Intermediate
Dumbbell
Plan Details
The All routine by goldaria is a 6 day workout plan. It is an intermediate 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
Any
Leg
Est. 79 min
12 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Any
Shoulder
Est. 108 min
17 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Any
Arm Day
Est. 98 min
15 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Preacher Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
Any
Core
Est. 80 min
13 exercises
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Jump Squat
3 Sets x 12 Reps
Bodyweight Side Lunge
3 Sets x 12 Reps
Air Bike
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Side Bridge
3 Sets
Toe Touches
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Glute Kickback
3 Sets x 12 Reps
Flutter Kick
3 Sets x 12 Reps
Any
Back
Est. 71 min
11 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Any
Chest
Est. 142 min
21 exercises
Smith Machine Bench Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Dip
3 Sets x 8 Reps
Machine Fly
3 Sets x 6 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
