FST-7 - Week 1 and 3 - JEFIT

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FST-7 - Week 1 and 3 - JEFIT

FST-7 - Week 1 and 3 banner

FST-7 - Week 1 and 3

AUTOPLAY

General

Beginner

Machine strength

Plan Details

The FST-7 - Week 1 and 3 routine by maheshuma is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.

Routine detail

Mon

Back and triceps blast

Est. 0 min

10 exercises

Machine Lat Pulldown (Reverse Grip) Demonstration

Machine Lat Pulldown (Reverse Grip)

3 Sets x 8 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

3 Sets x 8 Reps

Barbell Bent-Over Row (Reverse Grip) Demonstration

Barbell Bent-Over Row (Reverse Grip)

3 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

7 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 8 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

3 Sets x 8 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

7 Sets x 8 Reps

Plank Demonstration

Plank

3 Sets

Tue

Shoulders and biceps blast

Est. 0 min

9 exercises

Dumbbell Alternating Lateral Raise Demonstration

Dumbbell Alternating Lateral Raise

3 Sets x 8 Reps

Dumbbell Seated Press (Palms In) Demonstration

Dumbbell Seated Press (Palms In)

3 Sets x 8 Reps

Cable Front Raise Demonstration

Cable Front Raise

3 Sets x 8 Reps

Dumbbell Standing Alternating Lateral Raise Demonstration

Dumbbell Standing Alternating Lateral Raise

7 Sets x 8 Reps

Barbell Spider Curl Demonstration

Barbell Spider Curl

7 Sets x 8 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 8 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

3 Sets x 8 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

7 Sets x 8 Reps

Plank Demonstration

Plank

3 Sets

Wed

Lega and abs

Est. 0 min

12 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

7 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 8 Reps

Bodyweight Squat Demonstration

Bodyweight Squat

3 Sets x 8 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 8 Reps

Hack Squat Demonstration

Hack Squat

3 Sets x 8 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

3 Sets x 8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

7 Sets x 8 Reps

Reverse Crunch Demonstration

Reverse Crunch

3 Sets x 8 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

3 Sets x 8 Reps

V-Up Demonstration

V-Up

3 Sets x 8 Reps

Mountain Climber Demonstration

Mountain Climber

3 Sets x 8 Reps

Thu

Chest and calfs

Est. 0 min

7 exercises

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 8 Reps

Machine Bench Press Demonstration

Machine Bench Press

3 Sets x 8 Reps

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

7 Sets x 8 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 8 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

3 Sets x 8 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

7 Sets x 8 Reps

Fri

Biceps and triceps

Est. 0 min

8 exercises

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

7 Sets x 12 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 8 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

3 Sets x 8 Reps

Barbell Spider Curl Demonstration

Barbell Spider Curl

3 Sets x 8 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 8 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 8 Reps

Barbell Overhead Tricep Extension Demonstration

Barbell Overhead Tricep Extension

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Sat

Workout 6

Est. 0 min

0 exercises

This day is empty