Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
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 Bench Press
|
6x12 reps |
rest: 60s
|
||
Machine Fly
|
3x12 reps |
rest: 60s
|
||
Dumbbell Seated Shoulder Press
|
6x12 reps |
rest: 60s
|
||
Dumbbell One-Arm Front Raise
|
3x12 reps |
rest: 60s
|
||
Cable Tricep Pushdown (V-Bar)
|
6x12 reps |
rest: 60s
|
||
Dumbbell One-Arm Tricep Kickback
|
3x12 reps |
rest: 60s
|
||
Cable Seated Row
|
6x12 reps |
rest: 60s
|
||
Back Hyperextension
|
3x12 reps |
rest: 60s
|
||
Barbell Curl
|
6x12 reps |
rest: 60s
|
||
Dumbbell Concentration Curl
|
3x12 reps |
rest: 60s
|
||
Cable Seated Crunch
|
6x12 reps |
rest: 60s
|
||
Bench Leg Pull-In
|
3x12 reps |
rest: 60s
|
Machine Leg Press
|
3x12 reps |
rest: 60s
|
||
Dumbbell Squat
|
3x12 reps |
rest: 60s
|
||
Barbell Stiff-Leg Deadlift
|
3x12 reps |
rest: 60s
|
||
Calf Press On Leg Press
|
3x12 reps |
rest: 60s
|
||
Barbell Calf Raise
|
3x12 reps |
rest: 60s
|
||
Barbell Glute Bridge
|
3x12 reps |
rest: 60s
|
||
Cable Hip Abduction
|
3x12 reps |
rest: 60s
|
Barbell Bench Press
|
6x12 reps |
rest: 60s
|
||
Machine Fly
|
3x12 reps |
rest: 60s
|
||
Dumbbell Seated Shoulder Press
|
6x12 reps |
rest: 60s
|
||
Dumbbell One-Arm Front Raise
|
3x12 reps |
rest: 60s
|
||
Cable Tricep Pushdown (V-Bar)
|
6x12 reps |
rest: 60s
|
||
Dumbbell One-Arm Tricep Kickback
|
3x12 reps |
rest: 60s
|
||
Cable Seated Row
|
6x12 reps |
rest: 60s
|
||
Back Hyperextension
|
3x12 reps |
rest: 60s
|
||
Barbell Curl
|
6x12 reps |
rest: 60s
|
||
Dumbbell Concentration Curl
|
3x12 reps |
rest: 60s
|
||
Cable Seated Crunch
|
6x12 reps |
rest: 60s
|
||
Bench Leg Pull-In
|
3x12 reps |
rest: 60s
|