Rohdenwiller
Bulking
Beginner
Machine strength
Plan Details
The Rohdenwiller routine by Rohdenwiller is a 2 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 for 4 to 6 weeks of performing. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Mon
Bryst, Triceps & Ryg
Est. 89 min
12 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Seated Tricep Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 25 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Tue
Skulder, Ben & Biceps
Est. 78 min
12 exercises
Barbell Preacher Curl
4 Sets x 12 Reps
EZ Bar Preacher Curl (Reverse Grip)
4 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
4 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 8 Reps
Smith Machine Shoulder Press
4 Sets x 8 Reps
Smith Machine Shrug
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 8 Reps
Dumbbell Rear Deltoid Row
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
