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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.
Barbell Bench Press
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5x10 reps |
rest: 60s
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Barbell Incline Bench Press
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3x10 reps |
rest: 60s
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Dumbbell Bench Press
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1x10 reps |
rest: 60s
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Dumbbell Incline Bench Press
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1x10 reps |
rest: 60s
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Dumbbell Bench Press
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1x10 reps |
rest: 60s
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Dumbbell Incline Bench Press
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1x10 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
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3x10 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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4x10 reps |
rest: 60s
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Barbell Squat
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6x10 reps |
rest: 60s
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Dumbbell Lunge
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6x10 reps |
rest: 60s
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Machine Leg Press
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6x10 reps |
rest: 60s
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Machine Leg Extension
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6x10 reps |
rest: 60s
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Pull-Up
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2x10 reps |
rest: 60s
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Chin-Up
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2x10 reps |
rest: 60s
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Barbell Incline Row (Reverse Grip)
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3x10 reps |
rest: 60s
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Barbell Deadlift
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3x10 reps |
rest: 60s
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Dumbbell One-Arm Row
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6x10 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x10 reps |
rest: 60s
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Cable Seated Row
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3x10 reps |
rest: 60s
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Barbell Shoulder Press
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4x10 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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3x10 reps |
rest: 60s
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Dumbbell Lateral Raise
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1x10 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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1x10 reps |
rest: 60s
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Dumbbell Lateral Raise
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1x10 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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1x10 reps |
rest: 60s
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Barbell Tricep Extension
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4x10 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x10 reps |
rest: 60s
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Cable Tricep Pushdown (V-Bar)
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3x10 reps |
rest: 60s
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Dumbbell One-Arm Tricep Kickback
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6x10 reps |
rest: 60s
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Bench Weighted Decline Crunch
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4x25 reps |
rest: 60s
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Weight Plate Russian Twist
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3x10 reps |
rest: 60s
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