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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 Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x12 reps |
rest: 60s
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Machine Bench Press
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3x15 reps |
rest: 60s
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Cable Incline Fly
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2x20 reps |
rest: 60s
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Barbell Preacher Curl
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3x12 reps |
rest: 60s
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Dumbbell Concentration Curl
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2x15 reps |
rest: 60s
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Barbell Spider Curl
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2x20 reps |
rest: 60s
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EZ Bar Decline Tricep Extension
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3x12 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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2x15 reps |
rest: 60s
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Dumbbell One-Arm Tricep Kickback
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2x20 reps |
rest: 60s
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Barbell Deep Squat
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3x8 reps |
rest: 60s
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Hack Squat
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3x12 reps |
rest: 60s
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Machine Leg Press
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2x15 reps |
rest: 60s
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Machine Leg Extension
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2x20 reps |
rest: 60s
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Barbell Romanian Deadlift
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2x12 reps |
rest: 60s
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Machine Leg Curl (Prone)
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2x15 reps |
rest: 60s
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Machine Seated Leg Curl
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2x20 reps |
rest: 60s
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Calf Press On Leg Press
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4x15 reps |
rest: 60s
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Barbell Seated Calf Raise
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3x20 reps |
rest: 60s
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Bench Leg Raise (Supine)
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2x15 reps |
rest: 60s
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Machine Ab Crunch
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2x20 reps |
rest: 60s
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Barbell Deadlift
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3x8 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x12 reps |
rest: 60s
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Cable Seated Row
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3x12 reps |
rest: 60s
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Dumbbell Prone Incline Shrug
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2x15 reps |
rest: 60s
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Cable Front Lat Pulldown (Close Grip)
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2x20 reps |
rest: 60s
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Cable Rope Row to Neck
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1x20 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x12 reps |
rest: 60s
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Cable Upright Row
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2x15 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x20 reps |
rest: 60s
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Barbell Deep Squat
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3x5 reps |
rest: 60s
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Hack Squat
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2x10 reps |
rest: 60s
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Machine Leg Extension
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2x10 reps |
rest: 60s
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Barbell Stiff-Leg Deadlift
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3x6 reps |
rest: 60s
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Machine Seated Leg Curl
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3x10 reps |
rest: 60s
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Machine Ab Crunch
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3x8 reps |
rest: 60s
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Smith Machine Reverse Calf Raise
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2x10 reps |
rest: 60s
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Machine Calf Press
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3x10 reps |
rest: 60s
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