For The Long Run
Bulking
Beginner
Machine strength
Plan Details
The For The Long Run routine is a 3 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
Day 8
Chest & Biceps
Est. 68 min
8 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Machine Incline Chest Press
4 Sets x 8 Reps
Leverage Decline Chest Press
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Alternating Seated Curl
4 Sets x 8 Reps
Dumbbell Preacher Curl
4 Sets x 8 Reps
Day 8
Shoulders & Triceps
Est. 48 min
6 exercises
Machine Shoulder Press
4 Sets x 8 Reps
Cable Front Raise
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Bench Dip
4 Sets x 8 Reps
EZ Bar Tricep Extension
4 Sets x 8 Reps
Day 8
Back & Legs
Est. 64 min
8 exercises
Cable Seated Row
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
