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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 for 4 to 6 weeks of performing.
The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Machine Fly
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3x10 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x10 reps |
rest: 60s
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Smith Machine Bench Press
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3x10 reps |
rest: 60s
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Smith Machine Incline Bench Press
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3x10 reps |
rest: 60s
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Dumbbell One-Arm Tricep Kickback
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3x10 reps |
rest: 60s
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Cable Shoulder Extension
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3x10 reps |
rest: 60s
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Recumbent Bike
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1x10 reps • 1200s |
rest: 60s
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Recumbent Bike
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5x10 reps • 60s |
rest: 180s
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Cable Lat Pulldown (Wide Grip)
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3x10 reps |
rest: 60s
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Dumbbell Alternating Incline Curl
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3x10 reps |
rest: 60s
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Smith Machine Shrug
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3x10 reps |
rest: 60s
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Smith Machine Bent-Over Row
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3x10 reps |
rest: 60s
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Cable Bicep Curl (Supine)
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3x10 reps |
rest: 60s
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Smith Machine Deadlift
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3x10 reps |
rest: 60s
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Recumbent Bike
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5x10 reps • 60s |
rest: 180s
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Machine Leg Curl (Prone)
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3x10 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x10 reps |
rest: 60s
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Smith Machine Squat to Bench
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3x10 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x10 reps |
rest: 60s
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Smith Machine Split Squat
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3x10 reps |
rest: 60s
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Smith Machine Shoulder Press
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3x10 reps |
rest: 60s
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Dumbbell Reverse Fly
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3x10 reps |
rest: 60s
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Recumbent Bike
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1x10 reps • 1200s |
rest: 60s
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Air Bike
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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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Plank
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3x10 reps |
rest: 60s
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Cable Kneeling Crunch
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3x10 reps |
rest: 60s
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Leg Pull-In
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3x10 reps |
rest: 60s
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