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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 Bench Press
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4x10 reps |
rest: 60s
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Barbell Shoulder Press
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3x8 reps |
rest: 60s
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Barbell Incline Bench Press
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3x10 reps |
rest: 60s
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Cable Incline Fly
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3x10 reps |
rest: 60s
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Machine Reverse Fly
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3x10 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x10 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x10 reps |
rest: 60s
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Cable One-Arm Lat Pulldown
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2x10 reps |
rest: 60s
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Barbell Bent-Over Row
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3x10 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x10 reps |
rest: 60s
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Cable Seated Row
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3x10 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x10 reps |
rest: 60s
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Cable One-Arm Reverse Fly
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3x10 reps |
rest: 60s
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Dumbbell Bicep Curl
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3x10 reps |
rest: 60s
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Cable Pull Through
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2x15 reps |
rest: 60s
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Barbell Squat
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3x10 reps |
rest: 60s
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Machine Kneeling Leg Curl
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3x10 reps |
rest: 60s
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Machine Single-Leg Extension
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3x10 reps |
rest: 60s
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Bench Hip Thrust
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3x15 reps |
rest: 60s
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Machine Hip Abduction
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3x20 reps |
rest: 60s
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Machine Hip Adduction
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3x20 reps |
rest: 60s
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Machine Calf Raise
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3x15 reps |
rest: 60s
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