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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.
Barbell Military Press (Seated)
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5x5 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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3x8 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 Lateral Raise
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3x8 reps |
rest: 60s
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Smith Machine Upright Row
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3x8 reps |
rest: 60s
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Machine Ab Crunch
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3x15 reps |
rest: 60s
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Weight Plate Russian Twist
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3x15 reps |
rest: 60s
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Machine Ab Crunch
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3x8 reps |
rest: 60s
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Barbell Incline Bench Press
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3x8 reps |
rest: 60s
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Barbell Bench Press
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5x5 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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3x5 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 60s
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Barbell Rear Tricep Extension
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3x8 reps |
rest: 60s
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Machine Fly
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3x8 reps |
rest: 60s
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Machine Tricep Extension
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3x8 reps |
rest: 60s
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Barbell Deadlift
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5x5 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x8 reps |
rest: 60s
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Cable Seated Row
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3x8 reps |
rest: 60s
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Dumbbell Lateral Raise (Prone)
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x8 reps |
rest: 60s
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Dumbbell Rear Delt Row
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3x8 reps |
rest: 60s
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Machine Back Extension
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3x8 reps |
rest: 60s
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Barbell Deep Squat
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5x5 reps |
rest: 60s
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Barbell Calf Raise
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3x8 reps |
rest: 60s
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Dumbbell Lunge
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3x8 reps |
rest: 60s
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Machine Seated Leg Curl
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3x8 reps |
rest: 60s
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Machine Leg Extension
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3x12 reps |
rest: 60s
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Plank
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3x8 reps |
rest: 60s
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Barbell Bent-Over Row
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5x5 reps |
rest: 60s
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Machine Assisted Pull-Up
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4x8 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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3x8 reps |
rest: 60s
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Dumbbell Hammer Curl (Cross Body)
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3x8 reps |
rest: 60s
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Preacher Curl Machine
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3x8 reps |
rest: 60s
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EZ Bar Curl
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3x8 reps |
rest: 60s
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