John's Routine- Wieghtlifting and Cardio
Bulking
Intermediate
Dumbbell
Plan Details
The John's Routine- Wieghtlifting and Cardio routine by j.Kist2 is a 4 day workout plan. It is an intermediate 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 1
Cardio
Est. 185 min
3 exercises
Elliptical Training
1 Set
Treadmill Running
1 Set
Jump Rope
1 Set
Day 1
Chest and Triceps
Est. 41 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Machine Fly
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Day 3
Back, Biceps, and Forearm
Est. 44 min
7 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Pull-Up
2 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Day 5
Shoulders and Legs
Est. 47 min
7 exercises
Barbell Upright Row
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Squat
3 Sets x 6 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
