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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.
Dynamic Chest Stretch
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4x8 reps |
rest: 0s
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Barbell Curl
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4x8 reps |
rest: 15s
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Barbell Shrug
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4x8 reps |
rest: 15s
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EZ Bar Close Grip Curl
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4x8 reps |
rest: 15s
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Barbell Reverse Curl
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4x8 reps |
rest: 15s
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Barbell Standing Military Press
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4x8 reps |
rest: 15s
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Barbell Curl
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4x8 reps |
rest: 15s
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Dynamic Chest Stretch
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4x8 reps |
rest: 0s
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Dynamic Chest Stretch
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4x8 reps |
rest: 20s
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Barbell Bench Press
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4x8 reps |
rest: 30s
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Barbell Bent Over Row
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4x8 reps |
rest: 15s
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Barbell Reverse Grip Bent Over Row
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4x8 reps |
rest: 20s
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Barbell Deadlift
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3x8 reps |
rest: 30s
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Barbell Bench Press
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4x8 reps |
rest: 15s
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Barbell Shoulder Press
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4x8 reps |
rest: 15s
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Barbell Up Right Row
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4x8 reps |
rest: 15s
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Dynamic Chest Stretch
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4x8 reps |
rest: 3s
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Dynamic Chest Stretch
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4x8 reps |
rest: 3s
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Barbell Squat
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4x8 reps |
rest: 15s
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Barbell Standing Press Behind The Neck
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4x8 reps |
rest: 15s
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Barbell Standing Calf Raise
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4x8 reps |
rest: 15s
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EZ Bar Reverse Grip French Press
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4x8 reps |
rest: 15s
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Barbell Wide Stance Squat
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4x8 reps |
rest: 20s
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Barbell Standing Military Press
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4x8 reps |
rest: 15s
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Dynamic Chest Stretch
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4x8 reps |
rest: 20s
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Runner's Stretch
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4x8 reps |
rest: 15s
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Jump Rope
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1x8 reps |
rest: 10s
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Running
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4x8 reps |
rest: 20s
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