Jefit Beginner Routine - Niko Modify
General
Beginner
Barbell
Plan Details
The Jefit Beginner Routine - Niko Modify routine by nkecek is a 7 day workout plan. It is a beginner 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 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
Chest and Trip
Est. 46 min
6 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dip
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Tue
Cardio
Est. 47 min
1 exercise
Running
1 Set
Wed
Back and Biceps
Est. 54 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 12 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Pull-Up
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 10 Reps
Thu
Cardio
Est. 47 min
1 exercise
Running
1 Set
Fri
Shoulders and Legs
Est. 53 min
7 exercises
Barbell Lunge
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Squat
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Sat
Abs
Est. 45 min
7 exercises
Plank
3 Sets
Decline Crunch
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Cable Kneeling Crunch
3 Sets x 10 Reps
Sun
Rest
Est. 0 min
0 exercises
This day is empty
