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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 Fly
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3x6 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 60s
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Dumbbell Bench Press
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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 Seated Alternating Hammer Curl
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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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Dumbbell Bench Press
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3x8 reps |
rest: 60s
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Machine Incline Chest Press
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3x8 reps |
rest: 60s
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Dumbbell Tricep Extension
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3x8 reps |
rest: 60s
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Weighted Bench Dip
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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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Dumbbell Decline Bench Press
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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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Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 60s
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Machine Lat Pulldown
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3x8 reps |
rest: 60s
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Smith Machine Good Morning
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3x8 reps |
rest: 60s
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Dumbbell Incline Bench Row
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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 Hammer Curl (Cross Body)
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3x8 reps |
rest: 60s
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Dumbbell Alternating Incline 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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Barbell Preacher Curl (Overhand)
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Reverse Curl
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3x8 reps |
rest: 60s
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Cable Reverse Preacher Curl
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3x8 reps |
rest: 60s
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Dumbbell Alternating Reverse Curl
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3x8 reps |
rest: 60s
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Smith Machine Shoulder Press
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3x8 reps |
rest: 60s
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Dumbbell Alternating Arnold Press
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3x8 reps |
rest: 60s
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Dumbbell Deltoid Raise
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3x8 reps |
rest: 60s
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Dumbbell Seated One-Arm Shoulder Press
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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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Kettlebell Goblet Squat
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3x8 reps |
rest: 60s
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Dumbbell Reverse Lunge
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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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Machine Leg Press (Narrow Stance)
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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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Decline Crunch
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3x12 reps |
rest: 60s
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Dumbbell Side Bend
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3x8 reps |
rest: 60s
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Parallel Bar Leg Raise
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3x8 reps |
rest: 60s
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Decline Bench Weighted Twist
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3x8 reps |
rest: 60s
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Weighted Trunk Rotation
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3x8 reps |
rest: 60s
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Weighted Side Bend
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3x8 reps |
rest: 60s
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Rotational Crunch
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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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