workout plan
Bulking
Beginner
Machine strength
Plan Details
The workout plan routine by aish2011 is a 6 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
Mon
Chest and Triceps
Est. 47 min
7 exercises
Machine Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Tue
Back and legs
Est. 42 min
6 exercises
Barbell Deadlift
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Back Hyperextension
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Wed
Abs and Glutes
Est. 59 min
9 exercises
Air Bike
3 Sets x 10 Reps
Oblique Crunch
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
Glute Kickback
3 Sets x 10 Reps
Glute Kickback
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Thu
Biceps and shoulders
Est. 49 min
7 exercises
Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Incline Shoulder Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Fri
Legs and glutes
Est. 53 min
8 exercises
Machine Calf Raise
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
Glute Kickback
3 Sets x 10 Reps
Glute Kickback
3 Sets x 10 Reps
Sat
Abs
Est. 64 min
10 exercises
Hanging Leg Raise
3 Sets x 12 Reps
Air Bike
3 Sets x 16 Reps
Decline Crunch
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Plank
3 Sets
Alternating Heel Touch
3 Sets x 10 Reps
Jackknife Sit-Up
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 10 Reps
Toe Touches
3 Sets x 10 Reps
Oblique Crunch
3 Sets x 10 Reps
