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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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3x8 reps |
rest: 60s
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Barbell Incline Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Bench Press
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4x8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Incline Fly
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4x8 reps |
rest: 60s
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Barbell Decline Bench Press
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3x8 reps |
rest: 60s
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Cable Cross-Over
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3x8 reps |
rest: 60s
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Cable Cross-Over
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3x8 reps |
rest: 60s
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Cable Mid Chest Crossover
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3x8 reps |
rest: 60s
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Leverage Decline Chest Press
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3x10 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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4x8 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x8 reps |
rest: 60s
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Cable Front Lat Pulldown (Close Grip)
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4x8 reps |
rest: 60s
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Cable Rear Pulldown (Wide Grip)
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4x8 reps |
rest: 60s
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Dual Cable Triceps Extension
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6x8 reps |
rest: 60s
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Leverage Machine High Row
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4x8 reps |
rest: 60s
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Cable Rope Seated Row
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4x8 reps |
rest: 60s
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Cable Reverse Crossover
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4x8 reps |
rest: 60s
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Cable V-Bar Row
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4x8 reps |
rest: 60s
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EZ Bar Preacher Curl (Close Grip)
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4x8 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Tricep Extension
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4x8 reps |
rest: 60s
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Dumbbell One-Arm Tricep Kickback
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3x8 reps |
rest: 60s
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Dumbbell Seated Tricep Press
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3x8 reps |
rest: 60s
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Barbell Tricep Extension
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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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Cable One-Arm High Curl
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3x8 reps |
rest: 60s
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Cable Standing Curl
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3x8 reps |
rest: 60s
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Cable Rope High Pulley Tricep Extension
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3x8 reps |
rest: 60s
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Cable Rope Overhead Tricep Extension
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3x8 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x8 reps |
rest: 60s
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Cable Tricep Pushdown (V-Bar)
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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 Seated Shoulder Press
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3x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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3x8 reps |
rest: 60s
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Dumbbell Upright Row
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3x10 reps |
rest: 60s
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Cable Shrug
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3x8 reps |
rest: 60s
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Cable Deltoid Raise
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3x8 reps |
rest: 60s
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Cable Reverse Fly
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3x8 reps |
rest: 60s
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Cable One-Arm Reverse Fly
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3x8 reps |
rest: 60s
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Leverage Shoulder Press
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3x8 reps |
rest: 60s
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Machine Deltoid Raise
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3x10 reps |
rest: 60s
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Machine Leg Curl (Prone)
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4x8 reps |
rest: 60s
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Machine Leg Press
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4x8 reps |
rest: 60s
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Machine Squat
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3x8 reps |
rest: 60s
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Calf Press On Leg Press
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3x8 reps |
rest: 60s
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Machine Leg Extension
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4x8 reps |
rest: 60s
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Smith Machine Squat
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3x8 reps |
rest: 60s
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Machine Leg Extension
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3x8 reps |
rest: 60s
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Machine Calf Raise
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4x10 reps |
rest: 60s
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Dumbbell Step-Up
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4x10 reps |
rest: 60s
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