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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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Cable Tricep Pushdown (Rope)
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3x15 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x15 reps |
rest: 60s
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Dip
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3x8 reps |
rest: 60s
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Cable Lower Chest Raise
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3x15 reps |
rest: 60s
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Cable One-Arm Tricep Extension
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4x15 reps • 60s |
rest: 60s
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Dumbbell Decline Bench Press
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3x15 reps |
rest: 60s
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Iso Lateral Wide Pulldown
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3x15 reps |
rest: 60s
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Dumbbell Spider Curl
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3x15 reps |
rest: 60s
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Machine Seated Row
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3x15 reps |
rest: 60s
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Cable Bicep Curl
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3x15 reps |
rest: 60s
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Cable Reverse Grip Curl
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4x15 reps • 60s |
rest: 60s
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Cable Rope Face Pull
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4x15 reps • 60s |
rest: 60s
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Cable Shoulder Extension
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4x15 reps • 60s |
rest: 60s
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Dumbbell Alternating Hammer Curl
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3x8 reps |
rest: 60s
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Barbell Squat
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3x10 reps • 60s |
rest: 60s
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Dumbbell Lateral Raise
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3x10 reps • 60s |
rest: 60s
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Dumbbell Front Raise
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3x10 reps • 60s |
rest: 60s
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Barbell Lunge
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3x10 reps • 60s |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x10 reps • 60s |
rest: 60s
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Machine Leg Extension
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3x10 reps • 60s |
rest: 60s
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Dumbbell Cuban Press
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3x10 reps • 60s |
rest: 60s
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Machine Leg Curl (Prone)
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3x10 reps • 60s |
rest: 60s
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Bodyweight Calf Raise
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3x15 reps • 60s |
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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Decline Crunch
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3x12 reps |
rest: 60s
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