Hany Rambods FST-7 Wks 2&4 - JEFIT

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Hany Rambods FST-7 Wks 2&4 - JEFIT

Hany Rambods FST-7 Wks 2&4 banner

Hany Rambods FST-7 Wks 2&4

AUDIO TIP

Bulking

Advanced

Machine strength

Plan Details

The Hany Rambods FST-7 Wks 2&4 routine by Camster626 is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Routine detail

Mon

Back and Triceps

Est. 0 min

7 exercises

Leverage Machine Iso Row Demonstration

Leverage Machine Iso Row

3 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 12 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 12 Reps

Smith Machine Bench Press (Close Grip) Demonstration

Smith Machine Bench Press (Close Grip)

3 Sets x 10 Reps

Machine Dip Demonstration

Machine Dip

3 Sets x 10 Reps

Cable Rope High Pulley Tricep Extension Demonstration

Cable Rope High Pulley Tricep Extension

7 Sets x 12 Reps

Tue

Shoulders and Biceps

Est. 0 min

8 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

4 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 10 Reps

FST-7 Spider Bench Front Raise Demonstration

FST-7 Spider Bench Front Raise

7 Sets x 12 Reps

FST-7 Str8 Bar Spyder Curls Demonstration

FST-7 Str8 Bar Spyder Curls

7 Sets x 12 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

3 Sets x 12 Reps

Dumbbell Incline Bench Curl Demonstration

Dumbbell Incline Bench Curl

3 Sets x 10 Reps

FST-7 Standing EZ Bar Curl Demonstration

FST-7 Standing EZ Bar Curl

7 Sets x 12 Reps

Wed

Legs and Abs

Est. 0 min

10 exercises

Bodyweight Lunge Demonstration

Bodyweight Lunge

4 Sets x 12 Reps

Dumbbell Plie Squat Demonstration

Dumbbell Plie Squat

3 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

7 Sets x 20 Reps

Smith Machine Front Squat Demonstration

Smith Machine Front Squat

3 Sets x 10 Reps

Smith Machine Stiff-Leg Deadlift Demonstration

Smith Machine Stiff-Leg Deadlift

3 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

7 Sets x 10 Reps

Machine Crunch Demonstration

Machine Crunch

3 Sets x 20 Reps

Trunk Rotation Machine Demonstration

Trunk Rotation Machine

3 Sets x 15 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 10 Reps

Thu

Chest and Calves

Est. 0 min

7 exercises

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 10 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

3 Sets x 12 Reps

Leverage Decline Chest Press Demonstration

Leverage Decline Chest Press

3 Sets x 12 Reps

Seated Straight Arm Dips Demonstration

Seated Straight Arm Dips

3 Sets x 10 Reps

FST-7 Machine Chest Press Demonstration

FST-7 Machine Chest Press

7 Sets

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 20 Reps

FST-7 Standind DB Calf Raise Demonstration

FST-7 Standind DB Calf Raise

7 Sets x 20 Reps

Fri

Biceps and Triceps

Est. 0 min

8 exercises

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

7 Sets x 12 Reps

Dumbbell Incline Bench Curl Demonstration

Dumbbell Incline Bench Curl

3 Sets x 10 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

3 Sets x 10 Reps

FST-7 Seated DB Curl Demonstration

FST-7 Seated DB Curl

7 Sets x 12 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

3 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 10 Reps

Cable High Pulley Tricep Extension Demonstration

Cable High Pulley Tricep Extension

3 Sets x 10 Reps

Machine Tricep Extension Demonstration

Machine Tricep Extension

7 Sets x 20 Reps

Sat

Cardio and Abs

Est. 0 min

4 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

4 Sets x 10 Reps

Plank Demonstration

Plank

4 Sets

Hanging Leg Raise Demonstration

Hanging Leg Raise

4 Sets x 10 Reps

Any

Protocol A

Est. 0 min

4 exercises

Treadmill 3% incline@3mph Demonstration

Treadmill 3% incline@3mph

1 Set

Prisoner Squat Demonstration

Prisoner Squat

3 Sets x 10 Reps

Bodyweight Walking Lunge Demonstration

Bodyweight Walking Lunge

3 Sets x 10 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 15 Reps

Any

Protocol B

Est. 0 min

4 exercises

Bike Level 6 Demonstration

Bike Level 6

1 Set

Push-Up Demonstration

Push-Up

3 Sets x 10 Reps

Band Upright Row Demonstration

Band Upright Row

3 Sets x 10 Reps

Machine Lat Pulldown (Reverse Grip) Demonstration

Machine Lat Pulldown (Reverse Grip)

3 Sets x 10 Reps