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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.
Pull-Up
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4x10 reps |
rest: 60s
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Barbell Bent-Over Row
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4x10 reps |
rest: 60s
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Dumbbell Bent-Over Row
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4x10 reps |
rest: 60s
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T Bar Row
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3x8 reps |
rest: 60s
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Barbell Deadlift
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4x10 reps |
rest: 60s
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EZ Bar Preacher Curl (Close Grip)
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4x10 reps |
rest: 60s
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Dumbbell Hammer Curl
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4x10 reps |
rest: 60s
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Elevated Push-Up
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4x10 reps |
rest: 60s
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Dumbbell Incline Bench Press
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4x10 reps |
rest: 60s
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Barbell Bench Press
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4x10 reps |
rest: 60s
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Barbell Decline Bench Press
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4x10 reps |
rest: 60s
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Dumbbell Pullover
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4x10 reps |
rest: 60s
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Barbell Skull Crusher (Reverse Grip)
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4x10 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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4x10 reps |
rest: 60s
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Machine Fly
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3x8 reps |
rest: 60s
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Dumbbell Walking Lunge
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3x10 reps |
rest: 60s
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Barbell Front Squat
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4x10 reps |
rest: 60s
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Barbell Squat
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4x10 reps |
rest: 60s
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Machine Leg Press
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4x10 reps |
rest: 60s
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Barbell Squat (Wide Stance)
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4x10 reps |
rest: 60s
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Calf Press On Leg Press
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4x10 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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4x10 reps |
rest: 60s
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Barbell Shoulder Press
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4x16 reps |
rest: 60s
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Cable Rope Face Pull
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4x10 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x10 reps |
rest: 60s
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Barbell Drag Curl
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4x10 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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4x10 reps |
rest: 60s
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Dip
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4x10 reps |
rest: 60s
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Pull-Up
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3x8 reps |
rest: 60s
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Plank
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2x8 reps |
rest: 60s
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