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FST 7
Bulking
Intermediate
Machine strength
Plan Details
The FST 7 routine by Classic_cor is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
FST-7 Stands for: 1. Fascia: pl. fas·ci·ae : Anatomy - A sheet or band of fibrous connective tissue enveloping, separating, or binding together muscles, organs, and other soft structures of the body. 2. Stretch: v. stretched, stretching, stretches - To lengthen, widen, or enlarge 3. Training: the process of bringing a person to an agreed standard of proficiency by practice and instruction. 4. Seven: The seventh in a set or sequence.
Routine detail
Day 1
Chest & Biceps
Est. 74 min
8 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Cable Upper Chest Crossover
7 Sets x 12 Reps
Bench Push-Up
7 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Cable Standing Curl
3 Sets x 12 Reps
EZ Bar Reverse Curl
2 Sets x 20 Reps
Day 2
Back & Abs
Est. 68 min
9 exercises
Reverse Crunch
3 Sets x 10 Reps
Cross Body Crunch
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Shoulder Extension
7 Sets x 10 Reps
Day 3
Shoulders & Triceps
Est. 79 min
9 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
2 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Cable Seated Row to Neck
2 Sets x 12 Reps
Dumbbell Lateral Raise
7 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
7 Sets x 12 Reps
