Jefit Beginner Routine
Shared By : MicahLambert
Frequency : 4 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Beginner
Downloads / Views : 8 / 583

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Description

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 for 4 to 6 weeks of performing.


The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.

Monday Chest and Trip
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 90 sec 12 3 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 90 sec 12 3 Progress Chart

Triceps

Chest Dip Chest Dip 60 sec 10 3 Progress Chart

Chest

Machine Fly Machine Fly 60 sec 10 3 Progress Chart

Triceps

Barbell Lying Triceps Extension Barbell Lying Triceps Extension 60 sec 10 3 Progress Chart

Triceps

Triceps Pushdown - Rope Triceps Pushdown - Rope 60 sec 10 3 Progress Chart
Tuesday Rest
Wednesday Back and Biceps
Muscle Exercise Name Timer Reps Sets Track

Back

Pull Ups Pull Ups 90 sec 12 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 10 3 Progress Chart

Biceps

EZ-Bar Curl EZ-Bar Curl 60 sec 10 3 Progress Chart

Biceps

Alternate Incline Dumbbell Curl Alternate Incline Dumbbell Curl 60 sec 10 3 Progress Chart

Biceps

Alternate Hammer Curl Alternate Hammer Curl 60 sec 10 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 8 3 Progress Chart

Back

T Bar Lying Row T Bar Lying Row 60 sec 8 3 Progress Chart
Thursday Rest
Friday Shoulders and Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 90 sec 12 3 Progress Chart

Upper Legs

Barbell Lunge Barbell Lunge 60 sec 10 3 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 10 3 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 60 sec 10 3 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 10 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 10 3 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 60 sec 10 3 Progress Chart
Saturday Abs
Muscle Exercise Name Timer Reps Sets Track

Abs

Ab Crunch Machine Ab Crunch Machine 60 sec 10 3 Progress Chart

Abs

Decline Crunch Decline Crunch 60 sec 10 3 Progress Chart

Abs

Air Bike Air Bike 60 sec 10 3 Progress Chart

Abs

Leg Raise Leg Raise 60 sec 10 3 Progress Chart

Cardio

Running Running 20 min - - Progress Chart
Sunday Rest