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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.
Dip
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3x8 reps |
rest: 30s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 30s
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Barbell Tricep Extension (Supine)
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3x8 reps |
rest: 30s
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Dumbbell Tricep Extension
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3x8 reps |
rest: 30s
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Cable Rope Overhead Tricep Extension
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3x8 reps |
rest: 30s
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Dumbbell One-Arm Tricep Kickback
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3x8 reps |
rest: 30s
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Single-Leg Bench Dip
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3x8 reps |
rest: 30s
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Barbell Bench Press
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3x8 reps |
rest: 30s
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Machine Fly
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3x8 reps |
rest: 30s
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Dumbbell Bench Press
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3x8 reps |
rest: 30s
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Cable Cross-Over
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3x8 reps |
rest: 30s
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Dumbbell Incline Bench Press (Palms in)
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3x8 reps |
rest: 30s
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Dumbbell One-Arm Fly (Stability Ball)
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3x8 reps |
rest: 30s
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Treadmill Running
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1x8 reps |
rest: 6s
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Elliptical Training
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1x8 reps |
rest: 6s
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Rowing
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1x8 reps |
rest: 6s
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Stationary Bike
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1x8 reps |
rest: 6s
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Step Machine
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1x8 reps |
rest: 6s
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Jump Rope
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1x8 reps |
rest: 6s
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Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 38s
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Barbell Deadlift
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3x8 reps |
rest: 38s
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Dumbbell Bent-Over Row
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3x8 reps |
rest: 38s
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Cable Front Lat Pulldown (Close Grip)
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3x8 reps |
rest: 38s
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Machine Back Extension
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3x8 reps |
rest: 38s
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Air Bike
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3x8 reps |
rest: 38s
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Leg Raise
|
3x8 reps |
rest: 38s
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Decline Crunch
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3x8 reps |
rest: 38s
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Machine Ab Crunch
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3x8 reps |
rest: 38s
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Parallel Bar Hip Raise
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3x8 reps |
rest: 38s
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Crunch
|
3x8 reps |
rest: 38s
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Bench Oblique Crunch
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3x8 reps |
rest: 38s
|
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Medicine Ball Rotation
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3x8 reps |
rest: 38s
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Cable Knee Raise (Supine)
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3x8 reps |
rest: 38s
|
Treadmill Running
|
1x8 reps |
rest: 6s
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Elliptical Training
|
1x8 reps |
rest: 6s
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Rowing
|
1x8 reps |
rest: 6s
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Step Machine
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1x8 reps |
rest: 6s
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Indoor Cycling
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1x8 reps |
rest: 6s
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Jump Rope
|
1x8 reps |
rest: 6s
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Barbell Squat
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3x8 reps |
rest: 30s
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Machine Leg Curl (Prone)
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3x8 reps |
rest: 30s
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Machine Leg Extension
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3x8 reps |
rest: 30s
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Machine Leg Press
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3x8 reps |
rest: 30s
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Dumbbell Squat
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3x8 reps |
rest: 30s
|
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Barbell Lunge
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3x8 reps |
rest: 30s
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Machine Hip Abduction
|
3x8 reps |
rest: 30s
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Cable Standing Leg Curl
|
3x8 reps |
rest: 30s
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Cable Pull Through
|
3x8 reps |
rest: 30s
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Barbell Glute Bridge
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3x8 reps |
rest: 30s
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Bridge
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3x8 reps |
rest: 30s
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Glute Kickback
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3x8 reps |
rest: 30s
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Machine Seated Calf Raise
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3x8 reps |
rest: 30s
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Dumbbell Calf Raise
|
3x8 reps |
rest: 30s
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Band Calf Raise
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3x8 reps |
rest: 30s
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