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AmandaKBMs FST 7 Spring Plan
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The AmandaKBMs FST 7 Spring Plan routine by AmandaKBM is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
https://www.simplyshredded.com/fst-7-fascia-stretch-training-7-workout-routine-nutrition-guide.html FST stands for Fascia Stretch Training, and the seven refers to the seven sets performed for the final exercise of a target bodypart
Routine detail
Mon
Chest & Triceps
Est. 66 min
8 exercises
Arm Circles
1 Set x 20 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Bench Press (Palms in)
7 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Dumbbell Tate Press
7 Sets x 12 Reps
Tue
Core Cardio
Est. 35 min
10 exercises
Plank
2 Sets
"W" "I" "T" "Y" Stretch
2 Sets x 5 Reps
"L" Stretch
2 Sets x 5 Reps
commando plank
1 Set x 5 Reps
Weight Plate Russian Twist
2 Sets x 10 Reps
Weighted Trunk Rotation
2 Sets x 10 Reps
Weighted Crunch
2 Sets x 10 Reps
Backward 7's
2 Sets x 8 Reps
Mountain Hip Dips
2 Sets x 8 Reps
Extended Arm Child Pose
2 Sets x 12 Reps
Wed
Legs & Shoulders
Est. 72 min
9 exercises
Quadricep Stretch
1 Set x 12 Reps
Barbell Glute Bridge
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Barbell Squat
7 Sets x 12 Reps
Dumbbell Rear Deltoid Row
3 Sets x 12 Reps
Dumbbell Rear Deltoid Row
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Dumbbell Shoulder Press
7 Sets x 12 Reps
Thu
Back & Biceps
Est. 81 min
11 exercises
Scorpion
2 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Prone Incline Shrug
3 Sets x 12 Reps
Dumbbell Prone Incline Shrug
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
7 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
7 Sets x 12 Reps
Dumbbell Concentration Curl
7 Sets x 12 Reps
Fri
Chest & Triceps
Est. 66 min
8 exercises
Sphinx
2 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Bench Press (Palms in)
7 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Dumbbell Tate Press
7 Sets x 12 Reps
Sat
Legs & Shoulders
Est. 72 min
9 exercises
Hamstring Stretch
2 Sets x 12 Reps
Cable Hamstring Curl Prone on Floor
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Barbell Sumo Deadlift
3 Sets x 12 Reps
Barbell Glute Bridge
7 Sets x 12 Reps
Dumbbell Rear Deltoid Row
3 Sets x 12 Reps
Dumbbell Rear Deltoid Row
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Dumbbell Shoulder Press
7 Sets x 12 Reps
Sun
Back & Biceps
Est. 82 min
11 exercises
Cobra
2 Sets
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Prone Incline Shrug
3 Sets x 12 Reps
Dumbbell Prone Incline Shrug
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
7 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
7 Sets x 12 Reps
Dumbbell Concentration Curl
7 Sets x 12 Reps
