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Custom FST-7
General
Intermediate
Machine strength
Plan Details
The Custom FST-7 routine by WilliamLark is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest, Arms
Est. 78 min
9 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Cable Cross-Over
7 Sets x 12 Reps
Barbell Bench Press (Close Grip)
2 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
7 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
2 Sets x 12 Reps
Cable Bicep Curl
7 Sets x 12 Reps
Day 2
Legs
Est. 64 min
7 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Machine Leg Extension
7 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Seated Leg Curl
7 Sets x 12 Reps
Calf Press On Leg Press
7 Sets x 12 Reps
Day 3
Back, Shoulders
Est. 89 min
9 exercises
Pull-Up
2 Sets x 99 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Shoulder Extension
7 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Barbell Front Raise
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Cable Lateral Raise
7 Sets x 12 Reps
Day 4
Full body
Est. 31 min
4 exercises
Barbell Clean and Jerk
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Barbell Deadlift
3 Sets x 6 Reps
Barbell Squat
3 Sets x 6 Reps
Day 5
Full body - Strength 4x4
Est. 0 min
0 exercises
This day is empty
