Jefit Sample Beginner Routine
Shared By : djtodrov
Frequency : 4 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Beginner
Downloads / Views : 1 / 659

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

Thursday Day 1 Chest back shoulder
Muscle Exercise Name Timer Reps Sets Track

Chest

Bench Press Machine Bench Press Machine 60 sec 8 4 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 10 4 Progress Chart

Back

Cable Straight Arm Push Down Cable Straight Arm Push Down 60 sec 8 4 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 8 4 Progress Chart

Shoulders

Cable Shoulder Press Cable Shoulder Press 60 sec 8 4 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 8 4 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 60 sec 8 4 Progress Chart

Abs

Cable Crunch Cable Crunch 60 sec 8 3 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 60 sec 8 3 Progress Chart
ANY day 2 legs bis tris
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Hack Squat Hack Squat 60 sec 8 4 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 8 4 Progress Chart

Back

Barbell Romanian Deadlift Barbell Romanian Deadlift 60 sec 8 4 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 8 4 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 60 sec 8 3 Progress Chart

Biceps

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

Biceps

Cable Concentration Curl Cable Concentration Curl 60 sec 8 3 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 60 sec 8 3 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 60 sec 8 3 Progress Chart
ANY day 3 chest shoulder abs
Muscle Exercise Name Timer Reps Sets Track

Chest

Cable Incline Fly Cable Incline Fly 60 sec 8 4 Progress Chart

Chest

Cable Cross Over Cable Cross Over 60 sec 8 4 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 60 sec 8 4 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 8 4 Progress Chart

Shoulders

Cable Seated Shoulder Press Cable Seated Shoulder Press 60 sec 8 4 Progress Chart

Shoulders

Dumbbell Upright Row Dumbbell Upright Row 60 sec 8 4 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 60 sec 8 4 Progress Chart

Abs

Reverse Crunch Reverse Crunch 60 sec 8 3 Progress Chart

Abs

Oblique Crunches Oblique Crunches 60 sec 8 3 Progress Chart
ANY day 4 legs and arms
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Dumbbell Lunges Dumbbell Lunges 60 sec 8 4 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 8 3 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 8 3 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 60 sec 8 3 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 60 sec 8 3 Progress Chart

Biceps

Barbell Preacher Curl Barbell Preacher Curl 60 sec 8 3 Progress Chart

Biceps

Dumbbell Incline Curl Dumbbell Incline Curl 60 sec 8 3 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 60 sec 8 3 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 60 sec 8 3 Progress Chart
ANY day 5 chest shoulders back
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 8 4 Progress Chart

Chest

Barbell Decline Bench Press Barbell Decline Bench Press 60 sec 8 4 Progress Chart

Back

Close Grip Reverse Lat Pull Down Close Grip Reverse Lat Pull Down 60 sec 8 4 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 8 4 Progress Chart

Shoulders

Cable Lateral Raise Cable Lateral Raise 60 sec 8 4 Progress Chart

Shoulders

Dumbbell Lying Rear Delt Raise Dumbbell Lying Rear Delt Raise 60 sec 8 4 Progress Chart

Shoulders

Smith Machine Shrug Smith Machine Shrug 60 sec 8 4 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 60 sec 8 3 Progress Chart

Abs

Decline Crunch Decline Crunch 60 sec 8 3 Progress Chart
ANY Day 6 Legs arms
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Smith Machine Front Squat Smith Machine Front Squat 60 sec 8 4 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 8 4 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 8 4 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 8 3 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 60 sec 8 3 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 60 sec 8 4 Progress Chart

Triceps

Cable One Arm Tricep Extension Cable One Arm Tricep Extension 60 sec 8 4 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 60 sec 8 3 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 60 sec 8 3 Progress Chart