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FST-7 Complete Chest Concentration
Bulking
Advanced
Machine strength
Plan Details
The FST-7 Complete Chest Concentration routine by Doceroc is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Hany Rambod 6-day split variation Flex Magazine June 2011nChest builder UPDATED with CHEST 5x5 ROUTINE
Routine detail
Mon
Chest and Abs
Est. 82 min
8 exercises
Machine Ab Crunch
4 Sets x 25 Reps
Hanging Leg Raise
4 Sets x 30 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Machine Incline Chest Press
3 Sets x 10 Reps
Cable Cross-Over
7 Sets x 10 Reps
Cable Incline Supermans
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Tue
Shoulders Traps and Abs
Est. 102 min
10 exercises
Machine Ab Crunch
4 Sets x 30 Reps
Hanging Leg Raise
4 Sets x 30 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Cable Upright Row
4 Sets x 10 Reps
Dumbbell Lateral Raise
7 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Dumbbell Reverse Fly
7 Sets x 10 Reps
Wed
Calves Quads and Hamstrings
Est. 84 min
8 exercises
Machine Seated Calf Raise
4 Sets x 20 Reps
calf Extension
4 Sets x 30 Reps
Calf Press On Leg Press
7 Sets x 30 Reps
Machine Leg Extension
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Machine Squat
3 Sets x 10 Reps
Machine Leg Press
7 Sets x 10 Reps
Machine Seated Leg Curl
7 Sets x 10 Reps
Thu
Chest Bulk
Est. 86 min
7 exercises
Machine Ab Crunch
4 Sets x 25 Reps
Hanging Leg Raise
4 Sets x 25 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Barbell Decline Bench Press
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Machine Fly
5 Sets x 5 Reps
Machine Incline Chest Press
7 Sets x 10 Reps
Fri
Calves Triceps and Biceps
Est. 91 min
11 exercises
Machine Seated Calf Raise
5 Sets x 10 Reps
Calf Extension
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
7 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Barbell Tricep Extension
3 Sets x 10 Reps
Cable Bicep Curl
7 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Cable Dual Overhead Curl
3 Sets x 10 Reps
Sat
Back and Abs
Est. 62 min
7 exercises
Machine Ab Crunch
4 Sets x 25 Reps
Hanging Leg Raise
4 Sets x 25 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Shoulder Extension
7 Sets x 10 Reps
