JSmallZee

Mar 10th 2019

TRY IT OUT

DOWNLOAD

My 6 week workout

DOWNLOADS/VIEWS: 5/1136

RATING: 0 (FROM 0 JEFIT MEMBERS)

3 DAYS - Bulking - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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.

Back and Triceps Week A 6 exercises, 41 mins

Barbell Deadlift	3x5 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Dumbbell Seated Tricep Press	3x6 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s

Back and Triceps Week B 6 exercises, 41 mins

Barbell Good Morning	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x10 reps	rest: 60s
Dual Cable Triceps Extension	3x10 reps	rest: 60s
Bench Dip	3x8 reps	rest: 60s

Back and Triceps week C 6 exercises, 47 mins

Barbell Deadlift	3x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x15 reps	rest: 60s
EZ Bar Tricep Extension	3x12 reps	rest: 60s
Barbell Bent-Over Row	3x12 reps	rest: 60s
Cable Tricep Kickback	3x15 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x15 reps	rest: 60s

Legs and Forearms Week A 7 exercises, 51 mins

Barbell Squat	3x6 reps	rest: 120s
Barbell Stiff-Leg Deadlift	3x8 reps	rest: 60s
Machine Leg Press	3x12 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x12 reps	rest: 60s
Dumbbell Wrist Curl (Palms Up)	3x12 reps	rest: 60s
Dumbbell Wrist Curl (Palms Down)	3x12 reps	rest: 60s

Legs and Forearms Week B 7 exercises, 47 mins

Dumbbell Lunge	3x10 reps	rest: 60s
Machine Leg Curl (Prone)	3x10 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 60s
Machine Seated Leg Curl	3x10 reps	rest: 60s
	3x8 reps	rest: 60s
Barbell Reverse Curl	3x10 reps	rest: 60s
Wrist Roller	3x10 reps	rest: 60s

legs and forearms week C 7 exercises, 58 mins

Barbell Squat	3x12 reps	rest: 60s
Barbell Stiff-Leg Deadlift	3x12 reps	rest: 60s
Dumbbell Lunge	3x12 reps	rest: 60s
Machine Leg Curl (Prone)	3x15 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x20 reps	rest: 60s
Dumbbell Wrist Curl (Palms Up)	3x20 reps	rest: 60s
Dumbbell Wrist Curl (Palms Down)	3x20 reps	rest: 60s

Shoulders and Abs Week A 8 exercises, 56 mins

Dumbbell Seated Shoulder Press	3x6 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Cable Front Raise	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x12 reps	rest: 60s
Calf Press On Leg Press	3x12 reps	rest: 60s
Crunch	3x30 reps	rest: 60s
Air Bike	3x30 reps	rest: 60s
Leg Raise	3x10 reps	rest: 60s

shoulders and abs week B 8 exercises, 59 mins

Dumbbell Seated Arnold Press	3x10 reps	rest: 60s
Cable One-Arm Reverse Fly	3x10 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 60s
Barbell Shrug	3x15 reps	rest: 60s
Machine Seated Calf Raise	3x15 reps	rest: 60s
Weight Plate Rotation	3x25 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Scissor Kick	3x25 reps	rest: 60s

shoulders and abs week C 8 exercises, 1 hr 7 mins

Dumbbell Seated Shoulder Press	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x15 reps	rest: 60s
Dumbbell Reverse Fly (Prone)	3x15 reps	rest: 60s
Dumbbell Shoulder Shrug	3x20 reps	rest: 60s
Machine Seated Calf Raise	3x20 reps	rest: 60s
Oblique Crunch	3x40 reps	rest: 60s
	3x20 reps	rest: 60s
Leg Pull-In	3x10 reps	rest: 60s

Chest and Biceps week A 7 exercises, 51 mins

Barbell Bench Press	4x6 reps	rest: 120s
Barbell Curl	3x6 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Machine Fly	3x10 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x12 reps	rest: 60s

Chest and Biceps week B 7 exercises, 48 mins

Dumbbell Bench Press	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
EZ Bar Close Grip Curl	3x8 reps	rest: 60s
Cable Lower Chest Raise	3x10 reps	rest: 60s
Dumbbell Zottman Curl	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x15 reps	rest: 60s
Cable Standing Curl	3x10 reps	rest: 60s

Chest and Biceps Week C 7 exercises, 57 mins

Barbell Bench Press	3x12 reps	rest: 60s
Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Barbell Preacher Curl	3x12 reps	rest: 60s
Machine Fly	3x15 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x15 reps	rest: 60s
Machine Seated Calf Raise	3x20 reps	rest: 60s
Dumbbell Hammer Curl	3x15 reps	rest: 60s