Beginner 6 day Easy
Bulking
Beginner
Machine strength
Plan Details
The Beginner 6 day Easy routine by gowspara is a 7 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 for 4 to 6 weeks of performing. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Tue
Back ,Biceps and Abs
Est. 54 min
9 exercises
Leverage Machine Iso Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Alternating Heel Touch
3 Sets x 12 Reps
Wed
Chest ,Trip and Abs
Est. 50 min
9 exercises
Cable Lower Chest Raise
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Dumbbell Bent-Over Tricep Extension
3 Sets x 12 Reps
Machine Dip
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Sit-Up
3 Sets x 12 Reps
Alternating Heel Touch
3 Sets x 12 Reps
Plank
3 Sets
Thu
Shoulders ,Legs and Abs
Est. 56 min
10 exercises
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Hack Calf Raise
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Machine Deltoid Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Plank
3 Sets
Fri
Back ,Biceps and Abs
Est. 58 min
9 exercises
Cable Bicep Curl (Close Grip)
4 Sets x 12 Reps
Cable One-Arm Bicep Curl
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Elevated Row
4 Sets x 12 Reps
Machine Back Extension
4 Sets x 12 Reps
Decline Crunch
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Sat
Chest ,Trip and Abs
Est. 63 min
9 exercises
Cable Cross-Over
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Machine Dip
4 Sets x 12 Reps
Dumbbell Alternating Tricep Kickback
4 Sets x 12 Reps
Decline Crunch
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Sun
Shoulders and Legs
Est. 59 min
9 exercises
Hack Calf Raise
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Upright Row
4 Sets x 12 Reps
Leverage Shoulder Press
4 Sets x 12 Reps
Decline Crunch
3 Sets x 8 Reps
Plank
3 Sets
Air Bike
3 Sets x 8 Reps
Any
Home Workout
Est. 51 min
11 exercises
Push-Up
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Bent-Over Row (Palm in)
3 Sets x 8 Reps
Weight Plate Pinch
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Bridge
3 Sets
Dumbbell Calf Raise
3 Sets x 8 Reps
