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5 Day Push Pull Legs FST-7
Bulking
Advanced
Machine strength
Plan Details
The 5 Day Push Pull Legs FST-7 routine by Thadonb619 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Any
Pull B
Est. 37 min
5 exercises
Barbell Rack Pull
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 25 Reps
Dumbbell Zottman Curl
4 Sets x 25 Reps
Any
Legs A
Est. 35 min
5 exercises
Barbell Deep Squat
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Press
4 Sets x 25 Reps
Machine Seated Calf Raise
4 Sets x 25 Reps
Any
Pull A
Est. 36 min
5 exercises
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
T Bar Row
4 Sets x 25 Reps
Dumbbell Hammer Curl
4 Sets x 25 Reps
Any
Push B
Est. 38 min
5 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Around the World
4 Sets x 25 Reps
Barbell Shoulder Press
4 Sets x 25 Reps
Any
Legs B
Est. 32 min
5 exercises
Hack Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 25 Reps
Machine Calf Press
4 Sets x 25 Reps
Any
Push A
Est. 38 min
5 exercises
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 25 Reps
Barbell Military Press
4 Sets x 25 Reps
