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Hany Rambods FST-7 Wks 1&3
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The Hany Rambods FST-7 Wks 1&3 routine by Camster626 is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
* = rest 30-45 seconds. **= complete 5 partial reps on the last set
Routine detail
Mon
Back and Triceps
Est. 0 min
9 exercises
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Low Cable Row Wide bar**
3 Sets x 12 Reps
FST-7 Straight Arm Pull Down*
7 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
FST-7 Over Head Cable Extension*
7 Sets x 12 Reps
Tue
Shoulders and Biceps
Est. 0 min
8 exercises
Dumbbell Seated Side Lateral Raise
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Spyder Bench Front Raise**
3 Sets x 12 Reps
FST-7 Standing Lateral Raise
7 Sets x 12 Reps
FST-7 Str8 Bar Spyder Curls
7 Sets x 12 Reps
EZ Bar Curl
3 Sets x 10 Reps
Machine Bicep Curl
3 Sets x 10 Reps
FST-7 Rope Hammer Curl
7 Sets x 12 Reps
Wed
Chest and Calves
Est. 0 min
7 exercises
Machine Incline Chest Press
3 Sets x 12 Reps
Push-Up
3 Sets x 10 Reps
Machine Inner Chest Press
3 Sets x 10 Reps
Machine Fly
7 Sets x 12 Reps
Smith Machine Reverse Calf Raise
4 Sets x 20 Reps
Calf Press On Leg Press
4 Sets x 20 Reps
FST-7 Standind DB Calf Raise
7 Sets x 20 Reps
Thu
Biceps and Triceps
Est. 0 min
8 exercises
FST-7 Seated DB Curl
7 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Machine Bicep Curl
3 Sets x 10 Reps
Cable 21s
7 Sets x 21 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Laying Chamber Bar Extensions
3 Sets x 10 Reps
FST-7 Rope Push Down
7 Sets x 12 Reps
Fri
Legs and Abs
Est. 0 min
8 exercises
Kettlebell Goblet Squat
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
FST-7 Leg Press
7 Sets x 20 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Trunk Rotation Machine
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Any
Protocol B
Est. 0 min
4 exercises
Walking
1 Set
Push-Up
3 Sets x 10 Reps
Band Upright Row
3 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Any
Protocol A
Est. 0 min
4 exercises
Treadmill 3% incline@3mph
1 Set
Prisoner Squat
3 Sets x 10 Reps
Bodyweight Lunge
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 15 Reps
