Fst 7 - JEFIT

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Fst 7 - JEFIT

Fst 7

Bulking

Advanced

Machine strength

Plan Details

The Fst 7 routine by Jesusfreak0206 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Routine detail

Any

Chest Day Fst7

Est. 62 min

8 exercises

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

5 Sets x 12 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 10 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 10 Reps

Standing bent over cable fly Demonstration

Standing bent over cable fly

4 Sets x 10 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

7 Sets x 10 Reps

Smith Machine Incline Bench Press Demonstration

Smith Machine Incline Bench Press

4 Sets x 10 Reps

Push-Up Demonstration

Push-Up

3 Sets x 10 Reps

Dip Demonstration

Dip

3 Sets x 10 Reps

Any

Shoulders Fst 7

Est. 65 min

9 exercises

Dumbell Military Press Demonstration

Dumbell Military Press

4 Sets x 10 Reps

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

3 Sets x 10 Reps

Barbell Front Raise Demonstration

Barbell Front Raise

3 Sets x 10 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

7 Sets x 10 Reps

Bent Over Lateral Raise (pinky up) Demonstration

Bent Over Lateral Raise (pinky up)

3 Sets x 12 Reps

High Cable Row to Face Demonstration

High Cable Row to Face

3 Sets x 12 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets x 10 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

7 Sets x 15 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 10 Reps

Any

Arms Fst 7

Est. 76 min

9 exercises

Machine Dip Demonstration

Machine Dip

3 Sets x 10 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 15 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 15 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

7 Sets x 15 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 12 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 12 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

7 Sets x 15 Reps

Dip Demonstration

Dip

3 Sets x 10 Reps

Any

Legs Fst7

Est. 88 min

12 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 10 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

3 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 10 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

7 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 10 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

7 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 10 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

3 Sets x 10 Reps

Machine Calf Press Demonstration

Machine Calf Press

7 Sets x 10 Reps

Any

Back Fst 7

Est. 85 min

12 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

4 Sets x 10 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 10 Reps

Cable Rope Seated Row Demonstration

Cable Rope Seated Row

3 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 10 Reps

T Bar Row Demonstration

T Bar Row

3 Sets x 10 Reps

Barbell Pullover Demonstration

Barbell Pullover

7 Sets x 10 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 10 Reps

Cable One-Arm Lat Pulldown Demonstration

Cable One-Arm Lat Pulldown

3 Sets x 10 Reps

Seated Wide Grip Row Demonstration

Seated Wide Grip Row

3 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 10 Reps