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FST 7 Basistrainingsplan
Bulking
Intermediate
Machine strength
Plan Details
The FST 7 Basistrainingsplan routine by LaszloSchwinger is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
12Wochen
Routine detail
Day 1
Rücken, Bizeps
Est. 78 min
8 exercises
Weighted Pull-Up
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 8 Reps
Butterfly Reverse
7 Sets x 15 Reps
EZ Bar Curl
3 Sets x 21 Reps
Cable Standing Curl
3 Sets x 10 Reps
Preacher Curl Machine
7 Sets x 15 Reps
Barbell Shrug
3 Sets x 12 Reps
Day 2
Beine, Waden, Bauch
Est. 69 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
7 Sets x 15 Reps
Machine Calf Raise
4 Sets x 12 Reps
Machine Leg Extension
7 Sets x 15 Reps
Machine Leg Press
2 Sets x 12 Reps
Decline Bench Rotational Sit-Up
3 Sets x 15 Reps
Weighted Hanging Knee Raise
3 Sets x 15 Reps
Day 3
Brust, Schulter, Trizeps
Est. 82 min
8 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Cable Cross-Over
7 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Machine Deltoid Raise
7 Sets x 15 Reps
Dip
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
7 Sets x 15 Reps
