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FST.7 REFINED
Bulking
Advanced
Machine strength
Plan Details
The FST.7 REFINED routine by bashar1113 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Legs
Est. 51 min
5 exercises
Smith Machine Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Press
7 Sets x 10 Reps
Hack Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
7 Sets x 10 Reps
Day 2
Arms
Est. 77 min
8 exercises
EZ Bar Curl
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Preacher Curl Machine
7 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Machine Seated Tricep Dip
7 Sets x 10 Reps
Parallel Bar Hip Flexion
3 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Day 3
Back
Est. 42 min
5 exercises
Pull-Up
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Cable Rope Seated Row
3 Sets x 12 Reps
Cable Shoulder Extension
7 Sets x 10 Reps
Back Hyperextension
4 Sets x 12 Reps
Day 4
Shoulders
Est. 69 min
7 exercises
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Barbell Front Raise
3 Sets x 12 Reps
Machine Shoulder Press
7 Sets x 10 Reps
Leverage Machine Shrug
7 Sets x 10 Reps
Cable Wood Chop
3 Sets x 15 Reps
Dumbbell Side Bend
4 Sets x 15 Reps
Day 5
Chest
Est. 44 min
5 exercises
Machine Incline Chest Press
3 Sets x 12 Reps
Leverage Chest Press
3 Sets x 12 Reps
Machine Inner Chest Press
3 Sets x 12 Reps
Leverage Decline Chest Press
3 Sets x 12 Reps
Machine Fly
7 Sets x 10 Reps
