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FST-7 BLUEPRINT lvl1 week1&3
Bulking
Intermediate
Machine strength
Plan Details
The FST-7 BLUEPRINT lvl1 week1&3 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 technique to builde huge muscles, and lose fat at same time, level 1 with 4 weeks
Routine detail
Mon
Back&Triceps Blast
Est. 108 min
15 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
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
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
Weighted Tricep Dip
3 Sets x 15 Reps
Cable High Pulley Tricep Extension
7 Sets x 12 Reps
Cable Wrist Curl
4 Sets x 20 Reps
T Bar Row
4 Sets x 12 Reps
Tue
Shoulders&Biceps Blast
Est. 94 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 Side Lateral Raise
4 Sets x 17 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Front Incline Raise
3 Sets x 15 Reps
Dumbbell Lateral Raise
7 Sets x 12 Reps
Barbell Spider Curl
7 Sets x 12 Reps
EZ Bar Curl
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Cable Rope Hammer Curl
7 Sets x 12 Reps
Wed
Legs&Abs Blast
Est. 123 min
17 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
Machine Leg Extension
4 Sets x 20 Reps
Barbell Squat
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Leg Press
7 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Leg Curl (Prone)
7 Sets x 12 Reps
Reverse Crunch
4 Sets x 20 Reps
Weight Plate Russian Twist
4 Sets x 20 Reps
V-Up
4 Sets x 20 Reps
Mountain Climber
1 Set
Hanging Leg Raise
4 Sets x 12 Reps
Hanging Knee Raise Rotation
4 Sets x 12 Reps
Thu
Chest&Calves Blast
Est. 87 min
11 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 Incline Bench Press (Hammer Grip)
4 Sets x 17 Reps
Dumbbell Fly
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Cable Cross-Over
7 Sets x 12 Reps
Machine Calf Raise
4 Sets x 20 Reps
Calf Press On Leg Press
4 Sets x 20 Reps
Machine Seated Calf Raise
7 Sets x 20 Reps
Fri
Rest day
Est. 0 min
0 exercises
This day is empty
Sat
Biceps&Triceps Blast
Est. 147 min
18 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
Dumbbell Seated Bicep Curl
7 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Barbell Spider Curl
7 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
7 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 15 Reps
Barbell Tricep Extension (Supine)
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
7 Sets x 12 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 20 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 20 Reps
Dumbbell Wrist Curl (Neutral Grip)
7 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Machine Dip
4 Sets x 12 Reps
Sun
Rest Fay
Est. 0 min
0 exercises
This day is empty
Any
chest&Abs
Est. 39 min
6 exercises
Push-Up
4 Sets x 12 Reps
Elevated Push-Up
4 Sets x 12 Reps
Push-Up (Wide Hand)
4 Sets x 12 Reps
Leg Raise
4 Sets x 12 Reps
Air Bike
4 Sets x 12 Reps
Crunch
4 Sets x 12 Reps
