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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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3x10 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x10 reps |
rest: 60s
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Machine Fly
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3x10 reps |
rest: 60s
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Cable Inner Chest Press
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3x10 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x10 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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3x10 reps |
rest: 60s
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Cable Upright Row
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3x10 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x10 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x10 reps |
rest: 60s
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Machine Dip
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3x10 reps |
rest: 60s
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Treadmill Running
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0x0 reps |
rest: 30s
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Air Bike
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5x40 reps |
rest: 20s
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Crunch
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5x20 reps |
rest: 20s
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Reverse Crunch
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5x15 reps |
rest: 20s
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Hanging Leg Raise
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5x10 reps |
rest: 20s
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Mountain Climber
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5x20 reps |
rest: 20s
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Plank
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5x10 reps |
rest: 20s
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Machine Leg Press (Narrow Stance)
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3x10 reps |
rest: 60s
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Machine Leg Extension
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3x10 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x10 reps |
rest: 60s
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Cable Seated Row
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3x10 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x10 reps |
rest: 60s
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Cable Shoulder Extension
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3x10 reps |
rest: 60s
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Machine Seated Row
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3x10 reps |
rest: 60s
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Machine Bicep Curl
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3x10 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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3x10 reps |
rest: 60s
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Cable Bicep Curl
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3x10 reps |
rest: 60s
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Treadmill Running
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0x0 reps |
rest: 30s
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