Loading...
Fst 7
Bulking
Advanced
Machine strength
Plan Details
The Fst 7 routine by Tafuka78 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Peito/Triceps
Est. 50 min
5 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Machine Fly
7 Sets x 12 Reps
Cable High Pulley Tricep Extension
3 Sets x 10 Reps
Cable Tricep Kickback
7 Sets x 12 Reps
Tue
Costas/Biceps
Est. 49 min
5 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Cable Seated Row
7 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
EZ Bar Curl
7 Sets x 12 Reps
Wed
Descanso
Est. 0 min
0 exercises
This day is empty
Thu
Ombro/Gemeos
Est. 57 min
6 exercises
Leverage Shoulder Press
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Dumbbell Lateral Raise
7 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Calf Raise
7 Sets x 15 Reps
Fri
Biceps/Triceps
Est. 58 min
6 exercises
Chin-Up with Knee Raise
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Barbell Curl
7 Sets x 12 Reps
Dip
3 Sets x 10 Reps
Cable High Pulley Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
7 Sets x 12 Reps
Sat
Pernas
Est. 69 min
7 exercises
Hack Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
7 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Seated Leg Curl
7 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Calf Raise
7 Sets x 15 Reps
