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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.
Barbell Bench Press
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3x8 reps |
rest: 30s
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Dumbbell Fly
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3x8 reps |
rest: 30s
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Barbell Incline Bench Press
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3x8 reps |
rest: 30s
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Dumbbell Bench Press
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3x8 reps |
rest: 30s
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Machine Fly
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3x8 reps |
rest: 30s
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Machine Bench Press
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3x8 reps |
rest: 30s
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Barbell Preacher Curl
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3x8 reps |
rest: 30s
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Cable Reverse Curl
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3x8 reps |
rest: 30s
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Cable Dual Overhead Curl
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3x8 reps |
rest: 30s
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Barbell Military Press (Seated)
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3x8 reps |
rest: 60s
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Barbell Shoulder Press
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3x8 reps |
rest: 30s
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Barbell Front Raise
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3x8 reps |
rest: 60s
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Barbell Upright Row
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3x8 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x8 reps |
rest: 30s
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Dumbbell Seated Shoulder Press
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3x8 reps |
rest: 30s
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Dumbbell Shoulder Press
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3x8 reps |
rest: 30s
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Barbell Reverse Curl
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3x8 reps |
rest: 30s
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Dumbbell Squat
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3x8 reps |
rest: 30s
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Dumbbell Lunge
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3x8 reps |
rest: 30s
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Dumbbell Seated Calf Raise
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3x8 reps |
rest: 30s
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Mountain Climber
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3x8 reps |
rest: 30s
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Crunch
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3x8 reps |
rest: 30s
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Barbell Glute Bridge
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3x8 reps |
rest: 30s
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Bridge
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3x8 reps |
rest: 30s
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Dumbbell Wrist Curl (Palms Up)
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3x8 reps |
rest: 30s
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Plank
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3x8 reps |
rest: 30s
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Tricep Push-Up
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3x8 reps |
rest: 30s
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Barbell Bent-Over Row
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3x8 reps |
rest: 30s
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Barbell Deadlift
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3x8 reps |
rest: 60s
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Barbell Tricep Extension
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3x8 reps |
rest: 30s
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Dumbbell One-Arm Row
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3x8 reps |
rest: 30s
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Dumbbell Alternating Tricep Kickback
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3x8 reps |
rest: 30s
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Dumbbell Incline Tricep Extension
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3x8 reps |
rest: 30s
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Bench Dip
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3x8 reps |
rest: 30s
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