John's Routine- Wieghtlifting and Cardio

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3 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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.

Day 1
Day 3
Day 5
Day 1

Cardio 3 exercises, 3 hrs 4 mins

Elliptical Training	1x0 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 60s
Jump Rope	1x0 reps	rest: 60s

Chest and Triceps 6 exercises, 40 mins

Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Machine Fly	3x6 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x6 reps	rest: 60s
Barbell Bench Press	3x6 reps	rest: 120s

Back, Biceps, and Forearm 7 exercises, 43 mins

Dumbbell One-Arm Row	3x8 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Pull-Up	2x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s

Shoulders and Legs 7 exercises, 46 mins

Barbell Upright Row	3x8 reps	rest: 45s
Barbell Shoulder Press	3x6 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Barbell Squat	3x6 reps	rest: 120s
Dumbbell Calf Raise	3x8 reps	rest: 60s