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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.
Push-Up
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3x12 reps |
rest: 45s
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Bench Dip
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3x8 reps |
rest: 45s
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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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Dumbbell One-Arm Row
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4x8 reps |
rest: 45s
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Dumbbell Concentration Curl
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4x8 reps |
rest: 45s
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Dynamic Chest Stretch
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3x8 reps |
rest: 35s
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Back Bend
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3x8 reps |
rest: 35s
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Band Alternating Bicep Curl
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3x8 reps |
rest: 35s
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Cable Tricep Kickback
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4x8 reps |
rest: 35s
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Dumbbell Squat
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3x8 reps |
rest: 45s
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Prisoner Squat
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3x12 reps |
rest: 30s
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Single-Leg Calf Raise
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4x12 reps |
rest: 30s
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Bodyweight Side Lunge
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4x12 reps |
rest: 30s
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Ankle Circles
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4x8 reps |
rest: 35s
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Kettlebell One-Arm Swing
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4x8 reps |
rest: 35s
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Mountain Climber
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3x8 reps |
rest: 35s
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Band Squat
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3x8 reps |
rest: 35s
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Band Calf Raise
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3x8 reps |
rest: 35s
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Air Bike
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3x12 reps |
rest: 30s
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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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4x12 reps |
rest: 30s
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Alternating Heel Touch
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3x12 reps |
rest: 30s
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Cable Kneeling Crunch
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3x8 reps |
rest: 35s
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Cable Wood Chop
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4x8 reps |
rest: 35s
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Weight Plate Rotation
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3x8 reps |
rest: 35s
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Dumbbell Side Bend
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4x8 reps |
rest: 35s
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Cable Seated Crunch
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3x8 reps |
rest: 35s
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