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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 for 4 to 6 weeks of performing.
The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Barbell Shoulder Press
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3x8 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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3x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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3x8 reps |
rest: 60s
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Dumbbell Lateral Raise (Prone)
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3x8 reps |
rest: 60s
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Barbell Shrug
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3x8 reps |
rest: 60s
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Barbell Bench Press
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4x12 reps |
rest: 90s
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Barbell Incline Bench Press
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3x12 reps |
rest: 90s
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Dip
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3x8 reps |
rest: 60s
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Machine Fly
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3x10 reps |
rest: 60s
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Barbell Tricep Extension (Supine)
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3x10 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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4x10 reps |
rest: 60s
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Cable Shoulder Extension
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6x8 reps |
rest: 1s
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Pull-Up
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3x12 reps |
rest: 90s
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Barbell Deadlift
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3x12 reps |
rest: 90s
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Barbell Bent-Over Row
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3x10 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x10 reps |
rest: 60s
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EZ Bar Curl
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3x10 reps |
rest: 60s
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Dumbbell Alternating Incline Curl
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3x10 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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3x10 reps |
rest: 60s
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Barbell Squat
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3x12 reps |
rest: 90s
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Barbell Lunge
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3x10 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x10 reps |
rest: 60s
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Barbell Shoulder Press
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3x10 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x10 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x10 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x10 reps |
rest: 60s
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