2018 5-split - JEFIT

2018 5-split - JEFIT

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2018 5-split

Bulking

Beginner

Machine strength

Plan Details

The 2018 5-split routine by camilo.andersson is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.

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.

Routine detail

Mon

Chest

Est. 50 min

6 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 12 Reps

Machine Bench Press Demonstration

Machine Bench Press

4 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 12 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

4 Sets x 12 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

4 Sets x 10 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

4 Sets x 12 Reps

Tue

back

Est. 44 min

5 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

Dual Cable Triceps Extension Demonstration

Dual Cable Triceps Extension

4 Sets x 12 Reps

Cable One-Arm Seated Row Demonstration

Cable One-Arm Seated Row

4 Sets x 12 Reps

Barbell Bent-Over Row (Reverse Grip) Demonstration

Barbell Bent-Over Row (Reverse Grip)

4 Sets x 10 Reps

Wed

Arms + Abs

Est. 65 min

7 exercises

Cable High Pulley Tricep Extension Demonstration

Cable High Pulley Tricep Extension

5 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

5 Sets x 12 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

5 Sets x 8 Reps

Dumbbell Incline Hammer Curl (Prone) Demonstration

Dumbbell Incline Hammer Curl (Prone)

4 Sets x 12 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

5 Sets x 10 Reps

Decline Bench Knee Raise Demonstration

Decline Bench Knee Raise

5 Sets x 12 Reps

Cable Crunch Demonstration

Cable Crunch

5 Sets x 12 Reps

Thu

legs

Est. 49 min

6 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 6 Reps

Barbell Lunge Demonstration

Barbell Lunge

4 Sets x 6 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

4 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 10 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 10 Reps

Sat

Shoulders

Est. 49 min

6 exercises

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 12 Reps

Cable Front Raise Demonstration

Cable Front Raise

4 Sets x 8 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

4 Sets x 10 Reps

Upright Cable Row Demonstration

Upright Cable Row

4 Sets x 12 Reps

Cable Reverse Fly Demonstration

Cable Reverse Fly

4 Sets x 12 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

4 Sets x 12 Reps

Sun

Biceps + Abs

Est. 39 min

5 exercises

Pull-Up Demonstration

Pull-Up

4 Sets x 12 Reps

Dumbbell Incline Hammer Curl Demonstration

Dumbbell Incline Hammer Curl

4 Sets x 8 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 12 Reps

Decline Bench Leg Raise Demonstration

Decline Bench Leg Raise

5 Sets x 10 Reps

Stability Ball Crunch Demonstration

Stability Ball Crunch

5 Sets x 10 Reps