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FST-7 Workout
General
Intermediate
Machine strength
Plan Details
The FST-7 Workout routine by Vitaminas is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Back/Biceps
Est. 79 min
9 exercises
Cable Rope Seated Row
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 8 Reps
Cable Incline Pulldown (Supine)
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
7 Sets x 15 Reps
Cable Bicep Curl (Supine Close Grip)
7 Sets x 15 Reps
Day 2
Chest/Triceps
Est. 81 min
9 exercises
Cable Rope Pullover (Supine)
7 Sets x 15 Reps
Cable Shoulder Extension
7 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell JM Press
3 Sets x 8 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 8 Reps
Day 3
Shoulders/Traps
Est. 66 min
7 exercises
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Upright Row (Supine)
7 Sets x 15 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Cable Rope Face Pull
7 Sets x 15 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Day 4
Legs
Est. 76 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Hack Squat (Reverse Position)
3 Sets x 8 Reps
Machine Leg Extension
7 Sets x 15 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
7 Sets x 15 Reps
Machine Calf Press
3 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Day 5
Cardio
Est. 62 min
1 exercise
Walking
1 Set
