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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.
Push-Up
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3x8 reps |
rest: 60s
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Barbell Push Press
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3x8 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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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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Dumbbell Posterior Fly on Stability Ball
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3x8 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x8 reps |
rest: 60s
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Dumbbell Alternating Deltoid Raise
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3x8 reps |
rest: 60s
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Treadmill Running
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1x8 reps |
rest: 20s
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Barbell Deadlift
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3x6 reps |
rest: 120s
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Barbell Hip Thrust
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3x8 reps |
rest: 60s
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Machine Seated Leg Curl
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3x8 reps |
rest: 60s
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Machine Single-Leg Press
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3x8 reps |
rest: 60s
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Barbell Lateral Lunge
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3x8 reps |
rest: 60s
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Sit-Up
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3x8 reps |
rest: 60s
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Machine Ab Crunch
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3x8 reps |
rest: 60s
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Oblique Crunch
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3x8 reps |
rest: 60s
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Abdominal Hip Roll
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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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Cable Seated Row
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3x8 reps |
rest: 60s
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Cable Shoulder Extension
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3x8 reps |
rest: 60s
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Barbell Bent-Over Row (Reverse Grip)
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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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Barbell Curl
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3x8 reps |
rest: 60s
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Machine Reverse Lat Pulldown (Close Grip)
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3x8 reps |
rest: 60s
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Treadmill Running
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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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Machine Bench Press
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3x8 reps |
rest: 60s
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Machine Fly
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3x8 reps |
rest: 60s
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Barbell Decline Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Incline Fly
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3x8 reps |
rest: 60s
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Push-Up
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3x8 reps |
rest: 60s
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Weight Plate Russian Twist
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3x8 reps |
rest: 60s
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Sit-Up
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3x8 reps |
rest: 60s
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Walking
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3x8 reps |
rest: 60s
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