Bodyshop Level 1
Bulking
Beginner
Body
Plan Details
The Bodyshop Level 1 routine by Tatemus Prime is a 8 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. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Mon
Shoulders and Legs
Est. 54 min
8 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 6 Reps
Barbell Lunge
3 Sets x 6 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Squat
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Tue
Yoga
Est. 47 min
17 exercises
Warrior Pose
3 Sets x 8 Reps
Bicep Stretch
3 Sets x 8 Reps
Warrior 2 Pose
3 Sets x 8 Reps
Tricep Side Stretch
3 Sets x 8 Reps
Side Angle Pose With Rotation
3 Sets x 8 Reps
Tricep Stretch
3 Sets x 8 Reps
Triangle Pose
3 Sets x 8 Reps
Mighty Pose
3 Sets x 8 Reps
Plank
3 Sets
Cobra
3 Sets
Bridge
3 Sets
Seated Twist
3 Sets
Cat Stretch
3 Sets x 8 Reps
Extended Arm Child Pose
3 Sets x 8 Reps
Camel Pose
3 Sets x 8 Reps
Downward Facing Dog
3 Sets x 8 Reps
Hero Pose
3 Sets x 8 Reps
Wed
Back, Biceps, and Forearm
Est. 61 min
8 exercises
Barbell Deadlift
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Machine Calf Raise
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
6 Sets x 8 Reps
Thu
Yoga
Est. 47 min
17 exercises
Warrior Pose
3 Sets x 8 Reps
Bicep Stretch
3 Sets x 8 Reps
Warrior 2 Pose
3 Sets x 8 Reps
Tricep Side Stretch
3 Sets x 8 Reps
Side Angle Pose With Rotation
3 Sets x 8 Reps
Tricep Stretch
3 Sets x 8 Reps
Triangle Pose
3 Sets x 8 Reps
Mighty Pose
3 Sets x 8 Reps
Plank
3 Sets
Cobra
3 Sets
Bridge
3 Sets
Seated Twist
3 Sets
Cat Stretch
3 Sets x 8 Reps
Extended Arm Child Pose
3 Sets x 8 Reps
Camel Pose
3 Sets x 8 Reps
Downward Facing Dog
3 Sets x 8 Reps
Hero Pose
3 Sets x 8 Reps
Fri
Chest and Triceps
Est. 43 min
6 exercises
Machine Fly
3 Sets x 6 Reps
Dip
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 6 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Sat
Abs
Est. 36 min
5 exercises
Leg Raise
3 Sets x 16 Reps
Oblique Crunch
3 Sets x 16 Reps
Decline Crunch
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Air Bike
3 Sets x 16 Reps
Sun
Yoga
Est. 47 min
17 exercises
Warrior Pose
3 Sets x 8 Reps
Bicep Stretch
3 Sets x 8 Reps
Warrior 2 Pose
3 Sets x 8 Reps
Tricep Side Stretch
3 Sets x 8 Reps
Side Angle Pose With Rotation
3 Sets x 8 Reps
Tricep Stretch
3 Sets x 8 Reps
Triangle Pose
3 Sets x 8 Reps
Mighty Pose
3 Sets x 8 Reps
Plank
3 Sets
Cobra
3 Sets
Bridge
3 Sets
Seated Twist
3 Sets
Cat Stretch
3 Sets x 8 Reps
Extended Arm Child Pose
3 Sets x 8 Reps
Camel Pose
3 Sets x 8 Reps
Downward Facing Dog
3 Sets x 8 Reps
Hero Pose
3 Sets x 8 Reps
Any
Feeder 1
Est. 102 min
12 exercises
Dumbbell Alternating Bicep Curl
1 Set x 100 Reps
Dumbbell Alternating Hammer Curl
1 Set x 100 Reps
Dumbbell Seated Shoulder Press
1 Set x 50 Reps
Dumbbell Alternating Reverse Curl
1 Set x 50 Reps
Dumbbell Alternating Bicep Curl
1 Set x 100 Reps
Dumbbell Alternating Hammer Curl
1 Set x 100 Reps
Dumbbell Seated Shoulder Press
1 Set x 50 Reps
Dumbbell Alternating Reverse Curl
1 Set x 50 Reps
Dumbbell Alternating Bicep Curl
1 Set x 100 Reps
Dumbbell Alternating Hammer Curl
1 Set x 100 Reps
Dumbbell Seated Shoulder Press
1 Set x 50 Reps
Dumbbell Alternating Reverse Curl
1 Set x 50 Reps
