my Workout

Workout Name : my Workout

Shared By : mkuderik2 VIP

Information

Frequency : 6 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 0 / 182

Average Rating

0

Based upon 0 vote(s)

 

Description

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.

Share
Monday Upper body
Muscle Exercise Name Timer Reps Sets Track

Back

Cable Seated Row Cable Seated Row 60 sec 12 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 10 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 12 3 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 12 4 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 60 sec 8 3 Progress Chart

Biceps

EZ Bar Curl EZ Bar Curl 90 sec 10 4 Progress Chart

Shoulders

Scarecrow complex 60 sec 5 4 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 60 sec 8 4 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 10 3 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 90 sec 15 4 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 60 sec 5 3 Progress Chart

Triceps

Machine Assisted Dip Machine Assisted Dip 60 sec 8 3 Progress Chart

Back

Machine Assisted Chin Up Machine Assisted Chin Up 60 sec 10 3 Progress Chart

Biceps

Cable Rope Hammer Curls Cable Rope Hammer Curls 60 sec 10 3 Progress Chart

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 60 sec 10 3 Progress Chart

Triceps

Cable Rope High Pulley Overhead Tricep Extension Cable Rope High Pulley Overhead Tricep Extension 60 sec 10 3 Progress Chart

Shoulders

Dumbbell Double Incline Shoulder Raise Dumbbell Double Incline Shoulder Raise 60 sec 10 3 Progress Chart

Cardio

Elliptical Training Elliptical Training 60 min - - Progress Chart
Tuesday legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

One Leg Hack Squat One Leg Hack Squat 0 sec 10 4 Progress Chart

Upper Legs

One Leg Hack Squat One Leg Hack Squat 60 sec 10 4 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 60 sec 10 4 Progress Chart

Upper Legs

Leg Press with Wide Stance Leg Press with Wide Stance 60 sec 10 4 Progress Chart

Upper Legs

Hack Squat Hack Squat 60 sec 10 3 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 10 3 Progress Chart

Upper Legs

Thigh Adductor Thigh Adductor 60 sec 10 3 Progress Chart

Upper Legs

Thigh Abductor Thigh Abductor 60 sec 10 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 10 3 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 10 3 Progress Chart

Lower Legs

seated calf extension 60 sec 10 3 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 10 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 10 3 Progress Chart
Wednesday Abs and Core
Muscle Exercise Name Timer Reps Sets Track

Abs

Hanging Leg Raise Hanging Leg Raise 60 sec 12 4 Progress Chart

Abs

Hanging Pike Hanging Pike 60 sec 10 3 Progress Chart

Abs

Hanging Knee Raise Hanging Knee Raise 60 sec 12 4 Progress Chart

Abs

Parallel Bar Leg Raise Parallel Bar Leg Raise 60 sec 12 4 Progress Chart

Abs

Dumbbell Side Bend Dumbbell Side Bend 0 sec 15 4 Progress Chart

Abs

Dumbbell Side Bend Dumbbell Side Bend 60 sec 15 4 Progress Chart

Abs

Weight Plate Russian Twist Weight Plate Russian Twist 60 sec 30 4 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 60 sec 12 4 Progress Chart

Abs

Lying Leg Raise with Hip Thrust on Bench Lying Leg Raise with Hip Thrust on Bench 60 sec 15 4 Progress Chart

Abs

Cable Wood Chops Cable Wood Chops 0 sec 15 3 Progress Chart

Abs

Cable Wood Chops Cable Wood Chops 60 sec 15 3 Progress Chart

Abs

Cable Rope Crunch Cable Rope Crunch 60 sec 12 4 Progress Chart
Thursday Upper body
Muscle Exercise Name Timer Reps Sets Track

Back

Cable Seated Row Cable Seated Row 60 sec 12 3 Progress Chart

Back

Cable Straight Arm Push Down Cable Straight Arm Push Down 60 sec 12 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 12 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 12 3 Progress Chart

Chest

Dumbbell Bench Press (Heavy) 0 sec 8 4 Progress Chart

Chest

dumbbell bench press (light) superset 90 sec 12 4 Progress Chart

Forearms

Barbell EZ Bar Reverse Grip Curl Barbell EZ Bar Reverse Grip Curl 60 sec 10 4 Progress Chart

Shoulders

Scarecrow complex 60 sec 5 4 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 90 sec 5 3 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 60 sec 10 4 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 10 3 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 15 4 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 60 sec 12 3 Progress Chart

Triceps

Machine Assisted Dip Machine Assisted Dip 60 sec 10 3 Progress Chart

Back

Machine Assisted Chin Up Machine Assisted Chin Up 60 sec 10 3 Progress Chart

Chest

Push Up Push Up 60 sec 10 3 Progress Chart

Triceps

Dip Machine Dip Machine 60 sec 10 3 Progress Chart
Friday legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Hack Squat Hack Squat 60 sec 10 3 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 60 sec 10 3 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 60 sec 10 3 Progress Chart

Upper Legs

Barbell Full Squat Barbell Full Squat 60 sec 10 3 Progress Chart

Upper Legs

Kettlebell Front Squats Kettlebell Front Squats 0 sec 10 4 Progress Chart

Upper Legs

Med Ball Slam 90 sec 10 4 Progress Chart

Upper Legs

Dumbbell Rear Lunge Dumbbell Rear Lunge 60 sec 10 4 Progress Chart

Upper Legs

Front Step Up Front Step Up 60 sec 12 3 Progress Chart

Upper Legs

Front Step Up Front Step Up 60 sec 12 3 Progress Chart
Saturday Abs and Core
Muscle Exercise Name Timer Reps Sets Track

Abs

Hanging Knee Raise Hanging Knee Raise 60 sec 12 4 Progress Chart

Abs

Parallel Bar Leg Raise Parallel Bar Leg Raise 60 sec 12 4 Progress Chart

Abs

Weight Plate Russian Twist Weight Plate Russian Twist 60 sec 30 4 Progress Chart

Abs

Dumbbell Side Bend Dumbbell Side Bend 0 sec 15 4 Progress Chart

Abs

Dumbbell Side Bend Dumbbell Side Bend 60 sec 15 4 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 60 sec 12 4 Progress Chart

Abs

Lying Leg Raise with Hip Thrust on Bench Lying Leg Raise with Hip Thrust on Bench 90 sec 15 4 Progress Chart

Abs

Cable Wood Chops Cable Wood Chops 0 sec 15 3 Progress Chart

Abs

Cable Wood Chops Cable Wood Chops 60 sec 15 3 Progress Chart

Abs

Cable Rope Crunch Cable Rope Crunch 60 sec 12 4 Progress Chart
ANY cardio Elliptical
Muscle Exercise Name Timer Reps Sets Track

Cardio

Elliptical Training Elliptical Training 45 min - - Progress Chart
ANY cardio treadmill
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 60 min - - Progress Chart