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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.
Dumbbell Bench Press
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3x8 reps |
rest: 60s
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EZ Bar Decline Close Grip Skull Crusher
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3x10 reps |
rest: 45s
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Bench Push-Up
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3x12 reps |
rest: 45s
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Dumbbell Seated Tricep Press
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3x12 reps |
rest: 45s
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Leverage Incline Chest Press
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3x12 reps |
rest: 45s
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Dip
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3x12 reps |
rest: 45s
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Leverage Decline Chest Press
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3x10 reps |
rest: 45s
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Cable Tricep Pushdown (Rope)
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3x20 reps |
rest: 45s
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Plank
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3x8 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x12 reps |
rest: 45s
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T Bar Row
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3x12 reps |
rest: 45s
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EZ Bar Curl
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3x21 reps |
rest: 45s
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Barbell Drag Curl
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3x12 reps |
rest: 45s
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Dumbbell One-Arm Row
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3x12 reps |
rest: 45s
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Back Hyperextension
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3x20 reps |
rest: 45s
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Parallel Bar Hip Raise
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3x16 reps |
rest: 45s
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Plank
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3x12 reps |
rest: 45s
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Machine Calf Raise
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3x12 reps |
rest: 60s
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Cable Seated Row
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3x12 reps |
rest: 60s
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Smith Machine Squat
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3x8 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x12 reps |
rest: 60s
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Machine Leg Press
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3x8 reps |
rest: 60s
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Bodyweight Walking Lunge
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3x8 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x8 reps |
rest: 60s
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Leverage Shoulder Press
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3x8 reps |
rest: 60s
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Leverage Machine High Row
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3x12 reps |
rest: 60s
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Machine Calf Raise
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3x12 reps |
rest: 60s
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Barbell Squat to Shoulder Press
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3x12 reps |
rest: 60s
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Oblique Crunch
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3x16 reps |
rest: 60s
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Leg Raise
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3x16 reps |
rest: 60s
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Air Bike
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3x16 reps |
rest: 60s
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Hanging Leg Raise
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3x12 reps |
rest: 60s
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Decline Crunch
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3x12 reps |
rest: 60s
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Plank
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3x12 reps |
rest: 60s
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