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FST7
Bulking
Advanced
Machine strength
Plan Details
The FST7 routine by kathikas2 is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Biceps, Triceps and Calves
Est. 74 min
9 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
EZ Bar Curl
7 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
7 Sets x 8 Reps
Machine Calf Raise
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Calf Press On Leg Press
7 Sets x 10 Reps
Tue
Legs
Est. 49 min
6 exercises
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Clean Deadlift
3 Sets x 10 Reps
Machine Seated Leg Curl
7 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Smith Machine Squat
3 Sets x 10 Reps
Machine Leg Extension
7 Sets x 10 Reps
Wed
OFF
Est. 17 min
1 exercise
Boxing
5 Sets
Thu
Chest and Triceps
Est. 54 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Machine Fly
7 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
7 Sets x 8 Reps
Fri
Back and Calves
Est. 54 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
7 Sets x 8 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Calf Press On Leg Press
7 Sets x 10 Reps
Sat
Shoulders and Biceps
Est. 57 min
7 exercises
Machine Shoulder Press
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Band Lateral Raise
7 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
EZ Bar Curl
7 Sets x 10 Reps
Sun
OFF
Est. 0 min
0 exercises
This day is empty
