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FST7
Bulking
Advanced
Machine strength
Plan Details
The FST7 routine by DocEroc is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Biceps, Triceps and Calves
Est. 111 min
15 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable Dual Overhead Curl
4 Sets x 10 Reps
EZ Bar Curl
7 Sets x 8 Reps
Machine Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
7 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
one arm rope kick back
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
EZ Bar French Press
5 Sets x 15 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
calf Extension
3 Sets x 10 Reps
Cable Drag Curl
3 Sets x 15 Reps
Dumbbell Seated Alternating Hammer Curl
4 Sets x 10 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 15 Reps
Tue
Chest and Triceps
Est. 109 min
15 exercises
Barbell Bench Press
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Cable Superman Decline
3 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Machine Fly
7 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
skull crusher cables
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
7 Sets x 8 Reps
Cable Incline Supermans
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
calf Extension
4 Sets x 10 Reps
Wed
Back , Forearms and Calves
Est. 94 min
13 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
cable DB row
4 Sets x 10 Reps
Dual Cable Triceps Extension
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
7 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Machine Seated Calf Raise
6 Sets x 15 Reps
calf Extension
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Dumbbell Alternating Reverse Curl
3 Sets x 10 Reps
Dumbbell One-Arm Reverse Curl
4 Sets x 10 Reps
seated back curls
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Thu
Shoulders and Biceps
Est. 110 min
15 exercises
Smith Machine Rear Shoulder Press
4 Sets x 10 Reps
Smith Machine Shoulder Press
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
7 Sets x 10 Reps
Cable Reverse Fly
4 Sets x 10 Reps
Cable Upright Row
3 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
cable shrug
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Cable Dual Overhead Curl
7 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Fri
Legs and Triceps
Est. 77 min
10 exercises
Machine Leg Press
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Machine Leg Press
3 Sets x 15 Reps
Cable Shoulder Extension
7 Sets x 10 Reps
one arm rope kick back
4 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 10 Reps
skull crusher cables
4 Sets x 10 Reps
