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5 Day Push Pull Legs FST-7
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The 5 Day Push Pull Legs FST-7 routine by Sxhull is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Any
Legs AJAC
Est. 49 min
6 exercises
Machine Seated Leg Curl
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Single-Leg Calf Raise
4 Sets x 10 Reps
Machine Calf Press
3 Sets x 8 Reps
Any
Push AJAC
Est. 54 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
2 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 20 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Any
Hotel Push
Est. 46 min
6 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Any
Hotel Pull
Est. 43 min
6 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Assisted Hyperextension
3 Sets x 8 Reps
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Any
Press
Est. 40 min
4 exercises
Machine Seated Row
5 Sets x 5 Reps
Machine Dip
4 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Any
Pull A
Est. 56 min
9 exercises
Cable Lat Pulldown (Wide Grip)
2 Sets x 8 Reps
Chin-Up with Knee Raise
2 Sets x 8 Reps
Cable Seated Row
2 Sets x 12 Reps
Machine Inverted Row
2 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
2 Sets x 20 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 12 Reps
Dumbbell Hammer Curl
2 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
EZ Bar Curl
2 Sets x 8 Reps
