Maen Routine
Bulking
Beginner
Barbell
Plan Details
The Maen Routine routine by maenaleealee is a 10 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
Any
Triceps
Est. 33 min
4 exercises
Barbell Tricep Extension (Supine)
6 Sets x 6 Reps
Dumbbell Tricep Extension
6 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
6 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Any
Abs
Est. 70 min
15 exercises
Weighted Crunch
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Sit-Up
6 Sets x 8 Reps
Side Bridge
3 Sets
Oblique Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Scissor Kick
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Decline Bench Leg Raise
3 Sets x 8 Reps
Decline Reverse Crunch
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Decline Oblique Crunch
3 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
Any
Glutes
Est. 113 min
19 exercises
Bridge
3 Sets
Glute Kickback
3 Sets x 8 Reps
Posterior Lower Leg Stretch
3 Sets x 8 Reps
Barbell Lateral Lunge
3 Sets x 8 Reps
Knee to Chest (Supine)
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Iron Cross Stretch
3 Sets x 8 Reps
Hip Adduction
3 Sets x 8 Reps
Glute Stretch
3 Sets x 8 Reps
Knee Across the Body
3 Sets x 8 Reps
Hip Abduction
3 Sets x 8 Reps
Hip Abduction
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
back kick machine
3 Sets x 8 Reps
Any
Shoulders
Est. 73 min
7 exercises
Barbell Shrug
6 Sets x 8 Reps
Barbell Upright Row
6 Sets x 8 Reps
Barbell Military Press (Seated)
6 Sets x 8 Reps
Dumbbell Lateral Raise
6 Sets x 8 Reps
Dumbbell Alternating Front Raise
6 Sets x 8 Reps
Dumbbell Seated Alternating Arnold Press
6 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Any
Chest
Est. 55 min
5 exercises
Weighted Drop Push-Up
3 Sets x 8 Reps
Barbell Bench Press
6 Sets x 8 Reps
Barbell Decline Bench Press
6 Sets x 8 Reps
Barbell Incline Bench Press
6 Sets x 8 Reps
Dumbbell Pullover
6 Sets x 8 Reps
Any
Forearm
Est. 58 min
6 exercises
Barbell Wrist Curl (Posterior)
6 Sets x 8 Reps
Barbell Reverse Curl
6 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
6 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl (Neutral Grip)
6 Sets x 8 Reps
Weight Plate Hand Squeeze
6 Sets x 8 Reps
Any
Back
Est. 57 min
7 exercises
Back Hyperextension
3 Sets x 8 Reps
Barbell Deadlift
6 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Barbell Shrug
6 Sets x 8 Reps
Dumbbell Upright Row
6 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
EZ Bar Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Any
Legs
Est. 32 min
5 exercises
Barbell Lunge
3 Sets x 6 Reps
Barbell Deep Squat
6 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Kettlebell Front Squat
3 Sets x 8 Reps
Any
cardio
Est. 240 min
5 exercises
Treadmill Running
1 Set
Rowing
1 Set
Step Machine
1 Set
Jump Rope
1 Set
Walking
1 Set
Any
Biceps
Est. 37 min
4 exercises
Dumbbell Alternating Hammer Curl
6 Sets x 8 Reps
Dumbbell Concentration Curl
6 Sets x 8 Reps
Barbell Preacher Curl
6 Sets x 8 Reps
EZ Bar Curl
6 Sets x 8 Reps
