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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 Bench Press
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3x6 reps |
rest: 120s
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Barbell Incline Bench Press
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3x6 reps |
rest: 120s
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Leverage Decline Chest Press
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3x8 reps |
rest: 60s
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Dumbbell Incline Fly
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3x8 reps |
rest: 60s
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Cable Cross-Over
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3x8 reps |
rest: 60s
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Dip
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3x8 reps |
rest: 60s
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Barbell Tricep Extension (Supine)
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3x6 reps |
rest: 60s
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Cable Upper Chest Crossover
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3x8 reps |
rest: 60s
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Cable Lower Chest Raise
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3x8 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x8 reps |
rest: 60s
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Cable Rope Overhead Tricep Extension
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3x8 reps |
rest: 60s
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Cable Tricep Pushdown (V-Bar)
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3x8 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x8 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 60s
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Machine Reverse Lat Pulldown (Close Grip)
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3x8 reps |
rest: 60s
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Cable V Bar Pulldown
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3x8 reps |
rest: 60s
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Cable Front Lat Pulldown (Close Grip)
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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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Barbell Bent-Over Row
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3x6 reps |
rest: 60s
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Chin-Up
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3x8 reps |
rest: 60s
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Pull-Up
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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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Barbell Curl
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3x8 reps |
rest: 60s
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Dumbbell Incline Curl
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3x8 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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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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Barbell Preacher Curl
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3x8 reps |
rest: 60s
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Dumbbell Bicep Curl
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3x8 reps |
rest: 60s
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Dumbbell Hammer Curl
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3x8 reps |
rest: 60s
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Cable Bicep Curl
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3x8 reps |
rest: 60s
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Dumbbell Alternating Seated Curl
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3x8 reps |
rest: 60s
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Stationary Bike
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3x8 reps |
rest: 60s
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Machine Leg Extension
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3x8 reps |
rest: 60s
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Machine Single-Leg Extension
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3x8 reps |
rest: 60s
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Machine Leg Press
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3x8 reps |
rest: 60s
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Hack Squat
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3x8 reps |
rest: 60s
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Machine Seated Calf Raise
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3x8 reps |
rest: 60s
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Smith Machine Squat
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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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Barbell Shoulder Press
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3x6 reps |
rest: 60s
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Dumbbell Seated Shoulder 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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Barbell Shrug
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3x8 reps |
rest: 60s
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Oblique Crunch
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3x16 reps |
rest: 60s
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Leg Raise
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3x16 reps |
rest: 60s
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Air Bike
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3x16 reps |
rest: 60s
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Hanging Leg Raise
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3x12 reps |
rest: 60s
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Cross Body Crunch
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3x8 reps |
rest: 60s
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Plank
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3x8 reps |
rest: 60s
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Crunch
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3x8 reps |
rest: 60s
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Barbell Bench Press
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3x8 reps |
rest: 60s
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Leverage Decline Chest Press
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3x8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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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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Pull-Up
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3x8 reps |
rest: 60s
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