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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.
Machine Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x10 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 60s
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Cable Shoulder Extension
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3x8 reps |
rest: 60s
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Machine Fly
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3x10 reps |
rest: 60s
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Dumbbell Tricep Extension
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3x10 reps |
rest: 60s
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Barbell Deadlift
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3x6 reps |
rest: 120s
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Barbell Bent-Over Row
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3x6 reps |
rest: 60s
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Back Hyperextension
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3x10 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 60s
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Cable Seated Row
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3x10 reps |
rest: 60s
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Machine Seated Leg Curl
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3x10 reps |
rest: 60s
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Air Bike
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3x10 reps |
rest: 60s
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Oblique Crunch
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3x10 reps |
rest: 60s
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Decline Crunch
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3x10 reps |
rest: 60s
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Machine Ab Crunch
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3x10 reps |
rest: 60s
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Weight Plate Russian Twist
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3x10 reps |
rest: 60s
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Barbell Glute Bridge
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3x10 reps |
rest: 60s
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Glute Kickback
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3x10 reps |
rest: 60s
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Glute Kickback
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3x10 reps |
rest: 60s
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Leg Raise
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3x10 reps |
rest: 60s
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Machine Shoulder Press
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3x10 reps |
rest: 60s
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Dumbbell Incline Shoulder Raise
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3x10 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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3x10 reps |
rest: 60s
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Barbell Curl
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3x10 reps |
rest: 60s
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Dumbbell Bicep Curl
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3x10 reps |
rest: 60s
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Dumbbell Hammer Curl
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3x10 reps |
rest: 60s
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Machine Calf Raise
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3x10 reps |
rest: 60s
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Machine Calf Press
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3x10 reps |
rest: 60s
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Machine Hip Adduction
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3x10 reps |
rest: 60s
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Machine Hip Abduction
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3x10 reps |
rest: 60s
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Machine Leg Press (Narrow Stance)
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3x10 reps |
rest: 60s
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Barbell Glute Bridge
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3x10 reps |
rest: 60s
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Glute Kickback
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3x10 reps |
rest: 60s
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Glute Kickback
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3x10 reps |
rest: 60s
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Air Bike
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3x16 reps |
rest: 60s
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Hanging Leg Raise
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3x12 reps |
rest: 60s
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Decline Crunch
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3x12 reps |
rest: 60s
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Machine Ab Crunch
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3x10 reps |
rest: 60s
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Plank
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3x10 reps |
rest: 60s
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Alternating Heel Touch
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3x10 reps |
rest: 60s
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Jackknife Sit-Up
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3x10 reps |
rest: 60s
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Weight Plate Rotation
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3x10 reps |
rest: 60s
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Toe Touches
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3x10 reps |
rest: 60s
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Oblique Crunch
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3x10 reps |
rest: 60s
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