Jefit Sample Beginner Routine*
Bulking
Beginner
Machine strength
Plan Details
The Jefit Sample Beginner Routine* routine by swaggycuk is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
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.
Routine detail
Mon
Chest and Triceps
Est. 92 min
12 exercises
Dumbbell Fly
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Barbell Bench Press
4 Sets x 6 Reps
Barbell Incline Bench Press
4 Sets x 6 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Tue
Shoulders
Est. 47 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Wed
Back and Biceps
Est. 83 min
12 exercises
Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Fri
Legs
Est. 57 min
8 exercises
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Squat
4 Sets x 6 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Forward Lunge with Bicep Curl
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Sat
Abs and Forearms
Est. 44 min
7 exercises
Plank
3 Sets
Leg Raise
3 Sets x 16 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Lying Crunch
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
