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M_Kuderik

my Workout

AUTOPLAY

AUDIO TIP

General

Beginner

Machine strength

Plan Details

The my Workout routine by M_Kuderik is a 8 day workout plan. It is a beginner level plan to achieve general fitness goals.

Plan Description

Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners w...

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.

Mon

Tue

Wed

Thu

Fri

Sat

Any

Any

Upper body

Est time: 192 min

18 exercises

Cable Seated Row Demonstration

Cable Seated Row Demonstration

Cable Seated Row
Back

Sets

3

Reps

12

Interval

00:00

Rest Time

01:00

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)
Triceps

Sets

3

Reps

10

Interval

00:00

Rest Time

01:00

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)
Back

Sets

3

Reps

12

Interval

00:00

Rest Time

01:00

Dumbbell Bench Press Demonstration

Dumbbell Bench Press Demonstration

Dumbbell Bench Press
Chest

Sets

4

Reps

12

Interval

00:00

Rest Time

01:00

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl
Biceps

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

EZ Bar Curl Demonstration

EZ Bar Curl Demonstration

EZ Bar Curl
Biceps

Sets

4

Reps

10

Interval

00:00

Rest Time

01:30

Scarecrow complex Demonstration

Scarecrow complex Demonstration

Scarecrow complex
Shoulders

Sets

4

Reps

5

Interval

00:00

Rest Time

01:00

Dumbbell Fly Demonstration

Dumbbell Fly Demonstration

Dumbbell Fly
Chest

Sets

4

Reps

8

Interval

00:00

Rest Time

01:00

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press
Shoulders

Sets

3

Reps

10

Interval

00:00

Rest Time

01:00

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row
Back

Sets

4

Reps

15

Interval

00:00

Rest Time

01:30

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press
Shoulders

Sets

3

Reps

5

Interval

00:00

Rest Time

01:00

Machine Assisted Dip Demonstration

Machine Assisted Dip Demonstration

Machine Assisted Dip
Triceps

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Machine Assisted Chin-Up Demonstration

Machine Assisted Chin-Up Demonstration

Machine Assisted Chin-Up
Back

Sets

3

Reps

10

Interval

00:00

Rest Time

01:00

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl
Biceps

Sets

3

Reps

10

Interval

00:00

Rest Time

01:00

Cable Rope Face Pull Demonstration

Cable Rope Face Pull Demonstration

Cable Rope Face Pull
Back

Sets

3

Reps

10

Interval

00:00

Rest Time

01:00

Cable Rope High Pulley Tricep Extension Demonstration

Cable Rope High Pulley Tricep Extension Demonstration

Cable Rope High Pulley Tricep Extension
Triceps

Sets

3

Reps

10

Interval

00:00

Rest Time

01:00

Dumbbell Incline Shoulder Raise Demonstration

Dumbbell Incline Shoulder Raise Demonstration

Dumbbell Incline Shoulder Raise
Shoulders

Sets

3

Reps

10

Interval

00:00

Rest Time

01:00

Elliptical Training Demonstration

Elliptical Training Demonstration

Elliptical Training
Cardio

Sets

1

Reps

0

Interval

00:00

Rest Time

01:00

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