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FST 7
Bulking
Intermediate
Machine strength
Plan Details
The FST 7 routine by richarddoran is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
FST TRAINING
Routine detail
Any
LEGS/TRI
Est. 61 min
7 exercises
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
7 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
Machine Calf Raise
7 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
7 Sets x 10 Reps
Any
CHEST/BI
Est. 63 min
7 exercises
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Barbell Bench Press
3 Sets x 10 Reps
Cable Cross-Over
7 Sets x 10 Reps
Bench Push-Up
7 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 10 Reps
EZ Bar Curl
7 Sets x 10 Reps
Any
SHOULDERS/TRAPS
Est. 59 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Upright Row
4 Sets x 10 Reps
Dumbbell Lateral Raise
7 Sets x 8 Reps
Barbell Shrug
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Machine Reverse Fly
7 Sets x 10 Reps
Any
BACK/ABS
Est. 51 min
8 exercises
Reverse Crunch
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable Shoulder Extension
7 Sets x 8 Reps
Any
BI/TRI
Est. 59 min
8 exercises
Barbell Curl
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Preacher Curl Machine
7 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
7 Sets x 10 Reps
