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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.
Oblique Crunch
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3x16 reps |
rest: 60s
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Leg Raise
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3x16 reps |
rest: 60s
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Air Bike
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3x16 reps |
rest: 60s
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Hanging Leg Raise
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3x12 reps |
rest: 60s
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Dumbbell Side Bend
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3x8 reps |
rest: 60s
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Decline Bench Weighted Twist
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3x8 reps |
rest: 60s
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Rowing
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1x8 reps |
rest: 6s
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Indoor Cycling
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1x8 reps |
rest: 15s
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Barbell Deadlift
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3x10 reps |
rest: 40s
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Barbell Bent-Over Row
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3x10 reps |
rest: 40s
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Cable Lat Pulldown (Wide Grip)
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3x10 reps |
rest: 40s
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Dumbbell Incline Curl
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3x10 reps |
rest: 40s
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Dumbbell Alternating Hammer Curl
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3x10 reps |
rest: 40s
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Barbell Good Morning
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3x10 reps |
rest: 40s
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Cable Seated Row
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3x10 reps |
rest: 40s
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Barbell Preacher Curl
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3x10 reps |
rest: 40s
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Machine Assisted Pull-Up
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3x8 reps |
rest: 60s
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Cable Dual Overhead Curl
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3x8 reps |
rest: 40s
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Barbell Bench Press
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3x10 reps |
rest: 45s
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Dip
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3x10 reps |
rest: 45s
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Machine Fly
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3x10 reps |
rest: 45s
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Barbell Tricep Extension (Supine)
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3x10 reps |
rest: 45s
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Cable Tricep Pushdown (Rope)
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3x10 reps |
rest: 45s
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Barbell Decline Bench Press
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3x10 reps |
rest: 45s
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Cable Lower Chest Raise
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3x10 reps |
rest: 45s
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Dumbbell Incline Fly With A Twist
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3x10 reps |
rest: 45s
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Leverage Decline Chest Press
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3x8 reps |
rest: 60s
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Barbell Squat
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3x10 reps |
rest: 45s
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Barbell Lunge
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3x10 reps |
rest: 45s
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Barbell Shoulder Press
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3x10 reps |
rest: 45s
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Dumbbell Seated Shoulder Press
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3x10 reps |
rest: 45s
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Dumbbell Lateral Raise
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3x10 reps |
rest: 45s
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Machine Hip Abduction
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3x10 reps |
rest: 45s
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Smith Machine Shrug
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3x10 reps |
rest: 45s
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Calf Press On Leg Press
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3x10 reps |
rest: 45s
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Machine Hip Adduction
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3x8 reps |
rest: 45s
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Barbell Front Raise
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3x8 reps |
rest: 60s
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