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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.
Rowing
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1x0 reps |
rest: 60s
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Dumbbell Tricep Extension (Supine)
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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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Machine Assisted Dip
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3x10 reps |
rest: 60s
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Barbell Curl
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3x10 reps |
rest: 60s
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Dumbbell Incline Hammer Curl
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3x10 reps |
rest: 60s
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Barbell Curl Against an Incline
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3x10 reps |
rest: 60s
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Plank
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3x10 reps |
rest: 60s
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Parallel Bar Hip Flexion
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3x10 reps |
rest: 60s
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Cross Body Crunch
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3x10 reps |
rest: 60s
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Treadmill Running
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1x0 reps |
rest: 60s
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Recumbent Bike
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1x0 reps |
rest: 60s
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Smith Machine Squat
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3x10 reps |
rest: 60s
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Machine Leg Extension
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3x10 reps |
rest: 60s
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Machine Leg Press
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1x10 reps |
rest: 60s
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Machine Leg Press (Wide Stance)
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1x10 reps |
rest: 60s
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Machine Leg Press (Narrow Stance)
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1x10 reps |
rest: 60s
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Machine Seated Leg Curl
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3x10 reps |
rest: 60s
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Dumbbell Stiff-Leg Deadlift
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3x10 reps |
rest: 60s
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Machine Seated Calf Raise
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3x10 reps |
rest: 60s
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Machine Calf Raise
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3x10 reps |
rest: 60s
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Parallel Bar Hip Flexion
|
3x10 reps |
rest: 60s
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Plank
|
3x10 reps |
rest: 60s
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Cross Body Crunch
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3x10 reps |
rest: 60s
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Back Hyperextension
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3x10 reps |
rest: 60s
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Treadmill Running
|
1x0 reps |
rest: 60s
|
Elliptical Training
|
1x0 reps |
rest: 60s
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Dumbbell Seated Side Lateral Raise
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3x10 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x10 reps |
rest: 60s
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Cable Reverse Fly
|
3x10 reps |
rest: 60s
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Barbell Front Raise
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3x10 reps |
rest: 60s
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Dumbbell Upright 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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Dumbbell Bent-Over 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 V Bar Pulldown
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3x10 reps |
rest: 60s
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T Bar Row
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3x10 reps |
rest: 60s
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Barbell Deadlift
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3x10 reps |
rest: 60s
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Rowing
|
1x0 reps |
rest: 60s
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Treadmill Running
|
1x0 reps |
rest: 60s
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||
Back Hyperextension
|
3x10 reps |
rest: 60s
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Cross Body Crunch
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3x10 reps |
rest: 60s
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Plank
|
3x10 reps |
rest: 60s
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Parallel Bar Hip Flexion
|
3x10 reps |
rest: 60s
|
Elliptical Training
|
1x0 reps |
rest: 60s
|
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Smith Machine Incline Bench Press
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3x10 reps |
rest: 60s
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Dumbbell One-Arm Hammer Press
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3x10 reps |
rest: 60s
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Cable Incline Fly
|
3x10 reps |
rest: 60s
|
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Push-Up
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3x10 reps |
rest: 60s
|