FST - BLS mix

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4 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

https://www.bodybuilding.com/fun/hany-rambod-fst-7-interview.htm

https://www.t-nation.com/workouts/4-weeks-to-bigger-leaner-stronger

Shoulders + Traps 8 exercises, 0 min

Dumbbell Seated Shoulder Press	4x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x12 reps	rest: 60s
Dumbbell One-Arm Lateral Raise	7x8 reps	rest: 30s
Dumbbell Seated Side Lateral Raise	3x15 reps	rest: 60s
Dumbbell Shoulder Shrug	4x8 reps	rest: 60s
Barbell Shrug	7x8 reps	rest: 30s
Dumbbell Reverse Fly	7x12 reps	rest: 60s

Back + Biceps 7 exercises, 0 min

Barbell Deadlift	3x12 reps	rest: 60s
Machine Lat Pulldown	3x12 reps	rest: 60s
Chin-Up	3x15 reps	rest: 60s
Cable Seated Row	7x15 reps	rest: 30s
EZ Bar Preacher Curl (Close Grip)	3x12 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x12 reps	rest: 60s
EZ Bar Curl	7x12 reps	rest: 60s

Legs 6 exercises, 0 min

Chest + Triceps 9 exercises, 0 min

Dumbbell Bench Press	3x12 reps	rest: 60s
Dumbbell Bench Press (Reverse Grip)	4x6 reps	rest: 60s
Barbell Incline Bench Press	4x15 reps	rest: 60s
Cable Cross-Over	7x12 reps	rest: 30s
Weighted Tricep Dip	3x12 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x12 reps	rest: 60s
Dumbbell Seated Tricep Press	7x12 reps	rest: 30s
Barbell Tricep Press (Supine)	7x12 reps	rest: 60s
Dumbbell Fly	4x12 reps	rest: 60s