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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.
Elliptical Training
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1x10 reps |
rest: 10s
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Barbell Bench Press
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3x10 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x10 reps |
rest: 60s
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Dip
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3x8 reps |
rest: 60s
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Machine Fly
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3x6 reps |
rest: 60s
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Dumbbell One-Arm Tricep Extension
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3x10 reps |
rest: 60s
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Barbell Tricep Extension (Supine)
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3x6 reps |
rest: 60s
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Cable High Pulley Tricep Extension
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3x10 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 60s
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Machine Seated Tricep Dip
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3x10 reps |
rest: 60s
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Cable Kneeling Crunch
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3x10 reps |
rest: 60s
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Rowing
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1x10 reps |
rest: 10s
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Machine Ab Crunch
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3x10 reps |
rest: 60s
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Weighted Side Bend
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3x15 reps |
rest: 60s
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Treadmill Running
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1x10 reps |
rest: 10s
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Parallel Bar Leg Raise
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3x10 reps |
rest: 60s
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Weight Plate Russian Twist
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3x8 reps |
rest: 60s
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Plank
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3x10 reps |
rest: 60s
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Cable Kneeling Crunch
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3x10 reps |
rest: 60s
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Elliptical Training
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1x10 reps |
rest: 15s
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Barbell Deadlift
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3x6 reps |
rest: 60s
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Barbell Bent-Over Row
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3x6 reps |
rest: 60s
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Cable Grip Lat Pulldown (Narrow Grip)
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3x10 reps |
rest: 60s
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Cable Rope Seated Row
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3x8 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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3x10 reps |
rest: 60s
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Barbell 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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Barbell Wrist Curl (Palms Up)
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3x10 reps |
rest: 60s
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Back Hyperextension
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3x10 reps |
rest: 60s
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Stationary Bike
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1x10 reps |
rest: 10s
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Machine Leg Press (Narrow Stance)
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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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Machine Leg Curl (Prone)
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3x10 reps |
rest: 60s
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Barbell Shoulder Press
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3x10 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x10 reps |
rest: 60s
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Machine Reverse Fly
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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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Calf Press On Leg Press
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3x10 reps |
rest: 60s
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Cable Kneeling Crunch
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3x10 reps |
rest: 60s
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