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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 Bent-Over Row
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3x8 reps |
rest: 30s
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Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 30s
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Barbell Curl
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3x8 reps |
rest: 30s
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T Bar Row
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3x8 reps |
rest: 30s
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Barbell Preacher Curl
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3x8 reps |
rest: 30s
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Cable Dual Overhead Curl
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3x8 reps |
rest: 30s
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Crunch
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3x8 reps |
rest: 30s
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Plank
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3x8 reps |
rest: 30s
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Sit-Up
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3x8 reps |
rest: 30s
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Machine Leg Curl (Prone)
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3x7 reps |
rest: 30s
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Barbell Shoulder Press
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3x7 reps |
rest: 30s
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Dumbbell Lateral Raise
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3x7 reps |
rest: 30s
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Barbell Shrug
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3x7 reps |
rest: 30s
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Calf Press On Leg Press
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3x7 reps |
rest: 30s
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Cable Tricep Pushdown (Rope)
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3x7 reps |
rest: 30s
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Bench Dip
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3x7 reps |
rest: 30s
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Cable Side Bend
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3x7 reps |
rest: 30s
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Weighted Crunch
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3x7 reps |
rest: 30s
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Hanging Knee Raise Rotation
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3x7 reps |
rest: 30s
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Barbell Bench Press
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3x7 reps |
rest: 40s
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Barbell Incline Bench Press
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3x7 reps |
rest: 40s
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Dip
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3x7 reps |
rest: 40s
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Machine Fly
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3x7 reps |
rest: 40s
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Barbell Tricep Extension (Supine)
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3x7 reps |
rest: 40s
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Cable Tricep Pushdown (Rope)
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3x7 reps |
rest: 40s
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Plank
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3x7 reps |
rest: 40s
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Leg Pull-In
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3x7 reps |
rest: 40s
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Cable Wood Chop
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3x7 reps |
rest: 40s
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