Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
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.
Barbell Curl
|
3x8 reps |
rest: 60s
|
||
Weighted Tricep Dip
|
3x8 reps |
rest: 60s
|
||
Barbell Preacher Curl
|
3x8 reps |
rest: 60s
|
||
Cable Rope Overhead Tricep Extension
|
3x8 reps |
rest: 60s
|
||
Dumbbell Upright Row
|
3x8 reps |
rest: 60s
|
||
Dumbbell Tate Press
|
3x8 reps |
rest: 60s
|
||
Cable Dual Overhead Curl
|
3x8 reps |
rest: 60s
|
||
Dumbbell Seated Tricep Press
|
3x8 reps |
rest: 60s
|
Barbell Hang Clean
|
3x6 reps |
rest: 240s
|
||
Barbell Bent-Over Row
|
3x5 reps |
rest: 60s
|
||
Pull-Up
|
3x8 reps |
rest: 60s
|
||
Dumbbell Incline Bench Row
|
3x8 reps |
rest: 60s
|
||
Cable Front Lat Pulldown (Close Grip)
|
5x8 reps |
rest: 60s
|
||
Dumbbell Pullover
|
3x8 reps |
rest: 60s
|
||
Machine Iso Lateral High Row
|
3x8 reps |
rest: 60s
|
Running
|
3x8 reps |
rest: 60s
|
Barbell Bench Press
|
6x5 reps |
rest: 90s
|
||
Barbell Incline Bench Press
|
3x8 reps |
rest: 60s
|
||
Weighted Tricep Dip
|
3x8 reps |
rest: 60s
|
||
Dumbbell Incline Fly
|
4x8 reps |
rest: 60s
|
||
Dumbbell Press (Stability Ball)
|
5x8 reps |
rest: 60s
|
||
Cable Incline Fly
|
3x8 reps |
rest: 60s
|
Barbell Deep Squat
|
5x8 reps |
rest: 60s
|
||
Dumbbell Seated Alternating Arnold Press
|
3x8 reps |
rest: 60s
|
||
Barbell Lunge
|
3x6 reps |
rest: 60s
|
||
Dumbbell Bent-Over Reverse Fly
|
3x8 reps |
rest: 60s
|
||
Machine Leg Press
|
3x8 reps |
rest: 60s
|
||
Calf Press On Leg Press
|
3x8 reps |
rest: 60s
|
||
Dumbbell One-Arm Front Raise
|
3x8 reps |
rest: 60s
|
||
Machine Seated Leg Curl
|
3x8 reps |
rest: 60s
|
||
Dumbbell Alternating Deltoid Raise
|
3x8 reps |
rest: 60s
|
Barbell Deadlift
|
3x8 reps |
rest: 60s
|
||
Barbell Pullover and Press
|
3x8 reps |
rest: 60s
|
||
Dumbbell Bent-Over Reverse Fly
|
3x8 reps |
rest: 60s
|
||
Dumbbell Seated Shoulder Press
|
3x8 reps |
rest: 60s
|
||
Barbell Shrug
|
3x8 reps |
rest: 60s
|
||
Dumbbell Alternating Lateral Raise (Stability Ball)
|
3x8 reps |
rest: 60s
|
Dumbbell Bench Press
|
6x8 reps |
rest: 60s
|
||
Dumbbell Incline Bench Press
|
3x8 reps |
rest: 60s
|
||
Weighted Tricep Dip
|
3x8 reps |
rest: 60s
|
||
Dumbbell Incline Fly
|
3x8 reps |
rest: 60s
|
||
Dumbbell Alternating Front Raise
|
3x8 reps |
rest: 60s
|
||
Cable Incline Fly
|
3x8 reps |
rest: 60s
|
Running
|
3x8 reps |
rest: 60s
|