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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.
Push-Up
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3x12 reps |
rest: 45s
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Bench Dip
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3x8 reps |
rest: 45s
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Dumbbell Tricep Extension
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3x8 reps |
rest: 45s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 45s
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Dumbbell One-Arm Row
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3x8 reps |
rest: 45s
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Dumbbell Bent-Over Row
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3x8 reps |
rest: 45s
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Dumbbell Alternating Bicep Curl
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3x8 reps |
rest: 45s
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Dumbbell Concentration Curl
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3x8 reps |
rest: 45s
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Dumbbell Squat
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3x8 reps |
rest: 45s
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Dumbbell Lunge
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3x8 reps |
rest: 45s
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Prisoner Squat
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3x12 reps |
rest: 30s
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Jump Squat
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3x12 reps |
rest: 30s
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Bodyweight Squat
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3x12 reps |
rest: 30s
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Single-Leg Calf Raise
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3x12 reps |
rest: 30s
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Bodyweight Side Lunge
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3x12 reps |
rest: 30s
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Air Bike
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3x12 reps |
rest: 30s
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Leg Raise
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3x12 reps |
rest: 30s
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Leg Pull-In
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3x12 reps |
rest: 30s
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Oblique Crunch
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3x12 reps |
rest: 30s
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Jackknife Sit-Up
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3x12 reps |
rest: 30s
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Alternating Heel Touch
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3x12 reps |
rest: 30s
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Plank
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3x8 reps |
rest: 60s
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