Jefit Sample Maen Routine
Bulking
Beginner
Machine strength
Plan Details
The Jefit Sample Maen Routine routine by maenaleealee is a 10 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
Any
Triceps
Est. 68 min
13 exercises
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Any
Legs
Est. 187 min
31 exercises
Seated Hamstring and Calf Stretch
3 Sets x 8 Reps
Ankle Circles
3 Sets x 8 Reps
Posterior Tibialis Stretch
3 Sets x 8 Reps
Peroneal Stretch
3 Sets x 8 Reps
Knee Circles
3 Sets x 8 Reps
Toe Touch Stretch
3 Sets x 8 Reps
Depth Jump Leap
3 Sets x 8 Reps
Seated Wide Angle Pose
3 Sets x 8 Reps
Straddle Stretch
3 Sets x 8 Reps
Split Jump
3 Sets x 8 Reps
Band Hamstring Stretch
3 Sets x 8 Reps
Kneeling Hip Flexor
3 Sets x 8 Reps
90/90 Hamstring Stretch
3 Sets x 8 Reps
Leg Swing
3 Sets x 8 Reps
Seated Floor Hamstring Stretch
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Cable Standing Leg Curl
3 Sets x 8 Reps
Machine Kneeling Leg Curl
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Smith Machine Front Squat
3 Sets x 8 Reps
Any
Abs
Est. 156 min
29 exercises
Weighted Crunch
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Air Bike
3 Sets x 16 Reps
Sit-Up
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Side Bridge
3 Sets
Side Bridge
3 Sets
Oblique Crunch
3 Sets x 16 Reps
Leg Raise
3 Sets x 16 Reps
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Scissor Kick
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Side Jacknife
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Rotational Crunch (Supine)
3 Sets x 8 Reps
Cable Reverse Crunch
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Decline Bench Leg Raise
3 Sets x 8 Reps
Decline Reverse Crunch
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Decline Oblique Crunch
3 Sets x 8 Reps
Bench Crunch
3 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Any
Chest
Est. 90 min
14 exercises
Isometric Chest Press
3 Sets x 8 Reps
Weighted Drop Push-Up
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Any
Forearm
Est. 88 min
14 exercises
Wrist Circles
3 Sets x 8 Reps
Wrist Roller
3 Sets x 8 Reps
Kneeling Forearm Stretch
3 Sets
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl (Neutral Grip)
3 Sets x 8 Reps
Dumbbell Pronation (Side-Lying)
3 Sets x 8 Reps
Dumbbell Supination (Side-Lying)
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Cable One-Arm Reverse Curl
3 Sets x 8 Reps
Weight Plate Hand Squeeze
3 Sets x 8 Reps
Any
Shoulders
Est. 116 min
20 exercises
Posterior Capsule Stretch
3 Sets
Shoulder Circles
3 Sets x 8 Reps
Side Wrist Pull
3 Sets x 8 Reps
Upward Stretch
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Military Press (Seated)
3 Sets x 8 Reps
Barbell Alternating Front and Back Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Machine Lateral Shoulder Raise
3 Sets x 8 Reps
Any
Biceps
Est. 91 min
14 exercises
Bicep Stretch
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Cable Drag Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Machine Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Weight Plate Reverse Curl
3 Sets x 8 Reps
Any
Back
Est. 137 min
22 exercises
Seated Trunk Rotation
3 Sets x 8 Reps
Back Stretch
3 Sets x 8 Reps
Seated Rotation
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Machine Assisted Chin-Up
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Any
Glutes
Est. 116 min
19 exercises
Bridge
3 Sets
Glute Kickback
3 Sets x 8 Reps
Posterior Lower Leg Stretch
3 Sets x 8 Reps
Barbell Lateral Lunge
3 Sets x 8 Reps
Knee to Chest (Supine)
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Iron Cross Stretch
3 Sets x 8 Reps
Hip Adduction
3 Sets x 8 Reps
Glute Stretch
3 Sets x 8 Reps
Knee Across the Body
3 Sets x 8 Reps
Hip Abduction
3 Sets x 8 Reps
Hip Abduction
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Any
cardio
Est. 240 min
5 exercises
Treadmill Running
1 Set
Rowing
1 Set
Step Machine
1 Set
Jump Rope
1 Set
Walking
1 Set
