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Fst 7
Bulking
Advanced
Machine strength
Plan Details
The Fst 7 routine by Jesusfreak0206 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Any
Shoulders Fst 7
Est. 69 min
9 exercises
Dumbell Military Press
4 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Barbell Front Raise
3 Sets x 10 Reps
Machine Shoulder Press
7 Sets x 10 Reps
Bent Over Lateral Raise (pinky up)
3 Sets x 12 Reps
High Cable Row to Face
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 10 Reps
Machine Reverse Fly
7 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Any
Legs Fst7
Est. 87 min
11 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Front Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Hack Squat
7 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Curl (Prone)
7 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Calf Press
7 Sets x 10 Reps
Any
Back Fst 7
Est. 79 min
11 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Rope Seated Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Barbell Pullover
7 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 10 Reps
Seated Wide Grip Row
3 Sets x 10 Reps
Any
Chest Day Fst7
Est. 62 min
8 exercises
Dumbbell Incline Bench Press
5 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Standing bent over cable fly
4 Sets x 10 Reps
Smith Machine Incline Bench Press
4 Sets x 10 Reps
Cable Lower Chest Raise
7 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Any
Arms Fst 7
Est. 63 min
7 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
7 Sets x 15 Reps
EZ Bar Curl
3 Sets x 12 Reps
Preacher Curl Machine
7 Sets x 15 Reps
Dip
3 Sets x 10 Reps
