beginners
Bulking
Advanced
Machine strength
Plan Details
The beginners routine by MomoJune is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and triceps
Est. 40 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Lunge Tricep Extension
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Tue
Back, bicep forearm
Est. 39 min
6 exercises
Barbell Deadlift
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Band Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Lunge with Bicep Curl Bowling Motion
3 Sets x 8 Reps
Barbell Spider Curl (Prone)
3 Sets x 8 Reps
Thu
Shoulders and legs
Est. 39 min
6 exercises
Barbell Incline Shoulder Raise
3 Sets x 8 Reps
Cable Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Shoulder Raise
3 Sets x 8 Reps
Barbell Single-Leg Squat
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Fri
Abs
Est. 19 min
3 exercises
Machine Ab Crunch
3 Sets x 8 Reps
Ab Draw Leg Slide
3 Sets x 8 Reps
Revolved Abdomen Pose
3 Sets x 8 Reps
