Erika's
General
Beginner
Body
Plan Details
The Erika's routine by JosueCifuentes is a 3 day workout plan. It is a beginner level plan to achieve general 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
Mon
Lower Body Workout Day
Est. 34 min
5 exercises
Dumbbell Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 8 Reps
Glute Kickback
3 Sets x 12 Reps
Wed
Upper Body Workout Day
Est. 30 min
5 exercises
Machine Fly
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Fri
Abs & Core Workout Day
Est. 26 min
5 exercises
Leg Raise
3 Sets x 12 Reps
Leg Pull-In
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 12 Reps
Jackknife Sit-Up
3 Sets x 12 Reps
Alternating Heel Touch
3 Sets x 12 Reps
