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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 Squat
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3x6 reps |
rest: 60s
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Barbell Lunge
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3x6 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x8 reps |
rest: 60s
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Barbell Shoulder Press
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3x6 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 60s
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Barbell Shrug
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3x8 reps |
rest: 60s
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Barbell Deadlift
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3x6 reps |
rest: 120s
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Barbell Bent-Over Row
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3x6 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 60s
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Barbell Curl
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3x8 reps |
rest: 60s
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Dumbbell Incline Curl
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3x8 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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3x8 reps |
rest: 60s
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Barbell Bench Press
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3x6 reps |
rest: 120s
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Barbell Incline Bench Press
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3x6 reps |
rest: 120s
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Dip
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3x8 reps |
rest: 60s
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Machine Fly
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3x6 reps |
rest: 60s
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Barbell Tricep Extension (Supine)
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3x6 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 60s
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Cable Seated Row
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4x8 reps |
rest: 0s
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Dumbbell Incline Curl
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4x8 reps |
rest: 0s
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Dumbbell Deadlift
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4x8 reps |
rest: 0s
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Dumbbell High Curl
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4x8 reps |
rest: 0s
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Machine Lat Pulldown (Reverse Grip)
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4x8 reps |
rest: 0s
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Preacher Curl Machine
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4x8 reps |
rest: 0s
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Dumbbell Bench Press
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4x8 reps |
rest: 0s
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Cable Tricep Pushdown (Rope)
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4x8 reps |
rest: 0s
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Smith Machine Incline Bench Press
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4x8 reps |
rest: 0s
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Cable High Pulley Tricep Extension
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4x8 reps |
rest: 0s
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Cable Lower Chest Raise
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4x8 reps |
rest: 0s
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Dip
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4x8 reps |
rest: 0s
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Kettlebell Goblet Squat
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4x8 reps |
rest: 0s
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Dumbbell Seated Arnold Press
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4x8 reps |
rest: 0s
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Smith Machine Reverse Calf Raise
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4x8 reps |
rest: 0s
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Smith Machine Shrug
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4x8 reps |
rest: 0s
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Dumbbell Lunge
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4x8 reps |
rest: 0s
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Cable Rope Deltoid Row
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4x8 reps |
rest: 0s
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