Pini-Punch Plan
General
Beginner
Machine strength
Plan Details
The Pini-Punch Plan routine by goizeder.eiras is a 4 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
Espalda y biceps
Est. 71 min
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Elliptical Training
1 Set
Tue
Hombro y piernas
Est. 70 min
11 exercises
Barbell Shoulder Press
3 Sets x 12 Reps
Machine Deltoid Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Rowing
1 Set
Thu
Pecho y triceps
Est. 72 min
11 exercises
Leverage Incline Chest Press
3 Sets x 12 Reps
Leverage Decline Chest Press
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Machine Dip
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Cross Body Crunch
3 Sets x 15 Reps
Decline Crunch
3 Sets x 15 Reps
Indoor Cycling
1 Set
Fri
Abdominales y cardio
Est. 64 min
7 exercises
Parallel Bar Hip Raise
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Running
1 Set
Step Machine
1 Set
