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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.
Machine Leg Press
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4x8 reps |
rest: 60s
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Barbell Deadlift
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5x8 reps |
rest: 60s
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Machine Leg Curl (Prone)
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4x8 reps |
rest: 60s
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Hack Calf Raise
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6x8 reps |
rest: 60s
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Hanging Leg Raise
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5x8 reps |
rest: 60s
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Barbell Shrug
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6x8 reps |
rest: 60s
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Barbell Bent-Over Row
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6x8 reps |
rest: 60s
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Dumbbell Concentration Curl
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5x8 reps |
rest: 60s
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Barbell Bench Press
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5x8 reps |
rest: 60s
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Dumbbell One-Arm Row
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5x8 reps |
rest: 60s
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Cable Cross-Over
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5x8 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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5x8 reps |
rest: 60s
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Dumbbell Front Raise
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5x8 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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5x8 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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5x8 reps |
rest: 60s
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Cable Reverse Fly
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5x8 reps |
rest: 60s
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Machine Leg Press
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5x8 reps |
rest: 60s
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Barbell Squat
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5x6 reps |
rest: 120s
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Machine Leg Curl (Prone)
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5x8 reps |
rest: 60s
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Hack Calf Raise
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5x8 reps |
rest: 60s
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Hanging Leg Raise
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5x8 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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6x8 reps |
rest: 60s
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Dumbbell Bent-Over Row (Palms in)
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6x8 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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5x8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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5x8 reps |
rest: 60s
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Chin-Up
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5x8 reps |
rest: 60s
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Dip
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4x8 reps |
rest: 60s
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Cable Seated Row
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5x8 reps |
rest: 60s
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Barbell Military Press
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5x8 reps |
rest: 60s
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Barbell Curl
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6x8 reps |
rest: 60s
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Dumbbell Tricep Extension (Supine)
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5x8 reps |
rest: 60s
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Dumbbell Tricep Extension
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5x8 reps |
rest: 60s
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