Karen
Bulking
Beginner
Machine strength
Plan Details
The Karen routine is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Plan your workout online and take it on the go. Jefit’s Advanced Workout Planner is designed to make planning your workout routine for the week simple. Create your own custom workout plan online with the help of the Jefit exercise library and share it with friends or take it on the go with your phone. Set this workout plan as your current routine and then add your own exercises. To attach the workout to your account log in and select “set plan”. The workout will be set as your default workout on the workout tab in-app. If you set the plan as your favorite it will appear under “My Plans”. Whether you’re a fitness beginner or expert - Jefit’s advanced workout planner works for any skill level. Build your own workout plan or generate a workout plan that you can customize to meet your needs. Change the workout schedule to fit your lifestyle and find a routine that works for you.
Routine detail
Day 1
Legs & Abs
12 exercises
Upward Facing Dog
3 Sets x 8 Reps
Kneeling Hip Flexor
3 Sets x 8 Reps
Kneeling Hip Flexor
3 Sets x 12 Reps
Stationary Bike
1 Set
Hanging Knee Raise
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Day 2
Chest & Triceps
15 exercises
Cable Internal Rotation
3 Sets x 12 Reps
Cable External Rotation
3 Sets x 12 Reps
Cable Deltoid Raise
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 12 Reps
EZ Bar French Press
3 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Machine Assisted Dip
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Day 3
Back & Biceps
13 exercises
Back Hyperextension
3 Sets x 12 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Cable Reverse Curl
3 Sets x 12 Reps
Cable One-Arm Concentration Curl
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12 Reps
Day 4
Shoulders & Calves
12 exercises
Cable External Rotation
3 Sets x 12 Reps
Cable Internal Rotation
3 Sets x 12 Reps
Cable Deltoid Raise
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Leverage Shoulder Press
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Deltoid Raise
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Machine Calf Press
3 Sets x 12 Reps
Day 5
Cardio
0 exercises
This day is empty
