Beginner 4-day Split

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RATING: 60 (FROM 25 JEFIT MEMBERS)

3 DAYS - Bulking - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Upper and Lower Legs 6 exercises, 39 mins

Chest and Abs 6 exercises, 38 mins

Barbell Bench Press	3x8 reps	rest: 60s
Weight Plate Russian Twist	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Leg Pull-In	3x8 reps	rest: 60s

Shoulders and Back 6 exercises, 39 mins

Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Dumbbell Bent-Over Row	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Dumbbell Deadlift	3x8 reps	rest: 60s

Biceps and Triceps 6 exercises, 39 mins

Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x8 reps	rest: 60s
Preacher Curl Machine	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Dumbbell Bicep Curl	3x8 reps	rest: 60s
Weighted Tricep Dip	3x8 reps	rest: 60s