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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.
Machine Ab Crunch
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3x15 reps |
rest: 60s
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Reverse Crunch
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3x15 reps |
rest: 60s
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Dumbbell Calf Raise
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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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Dumbbell Squat
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3x10 reps |
rest: 60s
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Machine Hip Adduction
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3x10 reps |
rest: 60s
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Machine Seated Leg Curl
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3x10 reps |
rest: 60s
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Machine Hip Abduction
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3x10 reps |
rest: 60s
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Parallel Bar Hip Raise
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3x15 reps |
rest: 60s
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Dumbbell Lunge
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3x8 reps |
rest: 60s
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Dumbbell Reverse Lunge
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2x8 reps |
rest: 60s
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Barbell Preacher Curl
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3x10 reps |
rest: 60s
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EZ Bar Curl (Reverse Grip)
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3x10 reps |
rest: 60s
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EZ Bar Curl
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3x10 reps |
rest: 60s
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Dumbbell Hammer Curl
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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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Machine Bench Press
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3x10 reps |
rest: 60s
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Dumbbell Lateral Raise
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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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Dumbbell Front Raise
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3x10 reps |
rest: 60s
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Machine Shoulder Press
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3x10 reps |
rest: 60s
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Machine Tricep Extension
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3x10 reps |
rest: 60s
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Cable Elevated 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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Dumbbell Shoulder Shrug
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3x10 reps |
rest: 60s
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