Goon919

Jul 4th 2018

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Jefit Sample Beginner Routine

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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.

Monday
Tuesday
Wednesday
Thursday
Friday

Chest and tricepts 8 exercises, 52 mins

Barbell Bench Press	3x8 reps	rest: 60s
Barbell Decline Bench Press	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
EZ Bar Tricep Extension (Close Grip)	3x8 reps	rest: 60s
EZ Bar Tricep Extension	3x8 reps	rest: 60s

Back and Lats 8 exercises, 51 mins

Cable Seated Row	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Machine Lat Pulldown	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Machine Back Extension	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
T Bar Row	3x8 reps	rest: 60s

shoulders 11 exercises, 1 hr 11 mins

Dumbbell Seated Alternating Arnold Press	3x8 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Dumbbell Front Raise	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Alternating Front Raise	3x8 reps	rest: 60s
Smith Machine Shoulder Press	3x8 reps	rest: 60s
Smith Machine Shrug	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 60s
Cable Upright Row	3x8 reps	rest: 60s

Legs 9 exercises, 58 mins

Smith Machine Squat	3x8 reps	rest: 60s
Machine Single-Leg Curl	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Machine Squat	3x8 reps	rest: 60s
Machine Leg Press (Wide Stance)	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Single-Leg Extension	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s

Biceps 4 exercises, 26 mins

Cable Reverse Curl	3x8 reps	rest: 60s
Cable Standing Curl	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s