Josh workout routine

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4 DAYS - Bulking - Intermediate

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
Wednesday
Friday
Saturday
ANY

Chest and Triceps 7 exercises, 49 mins

Barbell Bench Press	4x6 reps	rest: 60s
Barbell Incline Bench Press	4x6 reps	rest: 60s
Dumbbell Fly	4x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x6 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
EZ Bar French Press	3x8 reps	rest: 60s

Back, Biceps, and Forearm 8 exercises, 55 mins

Barbell Deadlift	4x6 reps	rest: 60s
Barbell Bent-Over Row	4x6 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Rear Pull-Up (Wide Grip)	3x8 reps	rest: 60s
EZ Bar Close Grip Curl	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Preacher Curl Machine	3x8 reps	rest: 60s

Shoulders and Legs 9 exercises, 1 hr 1 min

Barbell Squat	3x6 reps	rest: 120s
Barbell Lunge	3x6 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Smith Machine Shoulder Press	3x8 reps	rest: 60s
Barbell Push Press	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s

Abs 5 exercises, 35 mins

Oblique Crunch	3x16 reps	rest: 60s
Leg Raise	3x16 reps	rest: 60s
Air Bike	3x16 reps	rest: 60s
Hanging Leg Raise	3x12 reps	rest: 60s
Decline Crunch	3x12 reps	rest: 60s

arms 7 exercises, 58 mins

Dumbbell Alternating Bicep Curl	4x8 reps	rest: 60s
EZ Bar Curl	4x8 reps	rest: 60s
Dumbbell Concentration Curl	4x8 reps	rest: 60s
EZ Bar French Press	4x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	4x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x8 reps	rest: 60s
Tricep Push-Up	4x8 reps	rest: 60s