Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
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 Incline Bench Press
|
3x6 reps |
rest: 120s
|
||
Dumbbell Incline Fly
|
3x8 reps |
rest: 60s
|
||
Barbell Bench Press
|
3x6 reps |
rest: 120s
|
||
Machine Fly
|
3x6 reps |
rest: 60s
|
||
Dip
|
3x8 reps |
rest: 60s
|
||
Triceps Pushdown - Rope
|
3x8 reps |
rest: 60s
|
||
EZ Bar Triceps Extension
|
3x8 reps |
rest: 60s
|
||
Cable Triceps Pushdown
|
3x8 reps |
rest: 60s
|
Pull Ups
|
3x8 reps |
rest: 60s
|
||
Wide-Grip Lat Pulldown
|
3x8 reps |
rest: 60s
|
||
Cable Seated Row
|
3x8 reps |
rest: 60s
|
||
Dumbbell One Arm Row
|
3x8 reps |
rest: 60s
|
||
Dumbbell Incline Curl
|
3x8 reps |
rest: 60s
|
||
Barbell Curl
|
3x8 reps |
rest: 60s
|
||
Dumbbell Hammer Curls
|
3x8 reps |
rest: 60s
|
||
Barbell Preacher Curl
|
3x8 reps |
rest: 60s
|
||
Dumbbell Concentration Curls
|
3x8 reps |
rest: 60s
|
Barbell Shoulder Press
|
3x6 reps |
rest: 60s
|
||
Dumbbell Shoulder Press
|
3x8 reps |
rest: 60s
|
||
Dumbbell Lateral Raise
|
3x8 reps |
rest: 60s
|
||
Dumbbell Bent Over Delt Raise
|
3x8 reps |
rest: 60s
|
||
Barbell Shrug
|
3x8 reps |
rest: 60s
|
||
Cable Triceps Pushdown
|
3x8 reps |
rest: 60s
|
||
Dumbbell Tricep Kickback
|
3x8 reps |
rest: 60s
|
||
EZ Bar Triceps Extension
|
3x8 reps |
rest: 60s
|
Dumbbell Bicep Curl
|
3x8 reps |
rest: 60s
|
||
Barbell Curl
|
3x8 reps |
rest: 60s
|
||
Dumbbell Hammer Curls
|
3x8 reps |
rest: 60s
|
||
Barbell Preacher Curl
|
3x8 reps |
rest: 60s
|
||
Barbell Close Grip Bench Press
|
3x8 reps |
rest: 60s
|
||
EZ Bar Triceps Extension
|
3x8 reps |
rest: 60s
|
||
Cable Rope Triceps Pushdown
|
3x8 reps |
rest: 60s
|
||
Dip
|
3x8 reps |
rest: 60s
|