Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
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
|
3x6 reps |
rest: 120s
|
||
Machine Inner Chest Press
|
3x8 reps |
rest: 60s
|
||
Dumbbell Incline Bench Press
|
3x8 reps |
rest: 60s
|
||
Machine Fly
|
3x8 reps |
rest: 60s
|
||
Cable Tricep Pushdown (Rope)
|
3x8 reps |
rest: 60s
|
||
Dumbbell Tricep Extension (Supine)
|
3x8 reps |
rest: 60s
|
||
Treadmill Running
|
1x0 reps |
rest: 30s
|
T Bar Row
|
3x8 reps |
rest: 60s
|
||
Cable Seated Row
|
3x8 reps |
rest: 60s
|
||
Machine Lat Pulldown
|
3x8 reps |
rest: 60s
|
||
Smith Machine Incline Shoulder Raise
|
3x10 reps |
rest: 60s
|
||
Dumbbell One-Arm Row
|
3x8 reps |
rest: 60s
|
||
Barbell Tricep Extension (Supine)
|
3x10 reps |
rest: 60s
|
||
Barbell Curl
|
3x8 reps |
rest: 60s
|
||
Dumbbell Alternating Hammer Curl
|
3x8 reps |
rest: 60s
|
||
Dip
|
3x8 reps |
rest: 60s
|
||
Pull-Up
|
3x8 reps |
rest: 60s
|
||
Crunch
|
3x25 reps |
rest: 60s
|
||
Elliptical Training
|
1x0 reps |
rest: 30s
|
Dumbbell Seated Shoulder Press
|
3x8 reps |
rest: 60s
|
||
Barbell Upright Row
|
3x8 reps |
rest: 60s
|
||
Dumbbell Bent-Over Raise
|
3x10 reps |
rest: 60s
|
||
Dumbbell One-Arm Front Raise
|
3x10 reps |
rest: 60s
|
||
Cable One-Arm Lateral Raise
|
3x10 reps |
rest: 60s
|
||
Dumbbell Shoulder Shrug
|
3x10 reps |
rest: 60s
|
||
Dip
|
3x8 reps |
rest: 60s
|
||
Crunch
|
3x8 reps |
rest: 60s
|
||
Treadmill Running
|
1x0 reps |
rest: 60s
|