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FST-7 BLUEPRINT lvl1 week2&4
Bulking
Intermediate
Machine strength
Plan Details
The FST-7 BLUEPRINT lvl1 week2&4 routine by YassineAh is a 8 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
fst 7 is the best way to build muscle, and lose fat at the same time, level 1, 4 weeks
Routine detail
Mon
Back&Triceps Blast
Est. 88 min
13 exercises
Elliptical Training
1 Set
Push-Up
1 Set x 10 Reps
Band Upright Row
1 Set x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
1 Set x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 17 Reps
Cable Shoulder Extension
7 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dip
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
7 Sets x 12 Reps
Tue
Shoulders&Biceps Blast
Est. 93 min
12 exercises
Elliptical Training
1 Set
Push-Up
1 Set x 10 Reps
Band Upright Row
1 Set x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
1 Set x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 17 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 17 Reps
Dumbbell Front Raise
7 Sets x 12 Reps
Barbell Spider Curl
7 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
EZ Bar Curl
7 Sets x 12 Reps
Wed
Legs&Abs Blast
Est. 122 min
14 exercises
Treadmill Running
1 Set
Prisoner Squat
1 Set x 10 Reps
Bodyweight Walking Lunge
1 Set x 10 Reps
Back Hyperextension
1 Set x 10 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
7 Sets x 20 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Seated Leg Curl
7 Sets x 12 Reps
Crunch
4 Sets x 20 Reps
Weight Plate Russian Twist
4 Sets x 20 Reps
V-Up
4 Sets x 100 Reps
Hanging Leg Raise
4 Sets x 20 Reps
Thu
Chest&Calves Blast
Est. 78 min
10 exercises
Elliptical Training
1 Set
Push-Up
1 Set x 10 Reps
Band Upright Row
1 Set x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
1 Set x 10 Reps
Dumbbell Fly
4 Sets x 12 Reps
Machine Inner Chest Press
3 Sets x 15 Reps
Leverage Incline Chest Press
3 Sets x 15 Reps
Machine Bench Press
7 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 20 Reps
Machine Calf Raise
7 Sets x 20 Reps
Fri
Rest day
Est. 0 min
0 exercises
This day is empty
Sat
Biceps&Triceps Blast
Est. 98 min
12 exercises
Treadmill Running
1 Set
Push-Up
1 Set x 10 Reps
Band Upright Row
1 Set x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
1 Set x 10 Reps
Barbell Spider Curl
7 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Dumbbell Seated Bicep Curl
7 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 15 Reps
Barbell Tricep Extension (Supine)
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
7 Sets x 12 Reps
Sun
Rest Day
Est. 0 min
0 exercises
This day is empty
Any
Chest at home
Est. 67 min
10 exercises
Plyo Push-Up
4 Sets x 12 Reps
Push-Up
4 Sets x 12 Reps
Push-Up (Wide Hand)
4 Sets x 12 Reps
Elevated Push-Up
4 Sets x 12 Reps
Push-Up (Close Hand)
4 Sets x 12 Reps
Crunch
4 Sets x 12 Reps
Leg Raise
4 Sets x 12 Reps
Air Bike
4 Sets x 12 Reps
Plank
4 Sets
Leg Pull-In
4 Sets x 12 Reps
