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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.
Dumbbell Squat
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3x12 reps |
rest: 45s
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Machine Leg Curl (Prone)
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3x8 reps |
rest: 60s
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Dumbbell Lunge
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3x12 reps |
rest: 45s
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Machine Leg Extension
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3x8 reps |
rest: 60s
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Glute Kickback
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3x12 reps |
rest: 45s
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Machine Fly
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3x8 reps |
rest: 60s
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Dumbbell Tricep Extension
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3x8 reps |
rest: 45s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 45s
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Cable Front Lat Pulldown (Close Grip)
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3x8 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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3x8 reps |
rest: 45s
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Leg Raise
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3x12 reps |
rest: 30s
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Leg Pull-In
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3x12 reps |
rest: 30s
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Oblique Crunch
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3x12 reps |
rest: 30s
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Jackknife Sit-Up
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3x12 reps |
rest: 30s
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Alternating Heel Touch
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3x12 reps |
rest: 30s
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