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FST-7
Bulking
Advanced
Machine strength
Plan Details
The FST-7 routine by CaioPeres is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Peito
Est. 31 min
4 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Machine Fly
7 Sets x 10 Reps
Tue
Costas
Est. 30 min
4 exercises
Barbell Deadlift
3 Sets x 10 Reps
Cable Elevated Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Machine Lat Pulldown
7 Sets x 10 Reps
Wed
Ombro
Est. 29 min
4 exercises
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Front Raise
7 Sets x 10 Reps
Thu
Pernas
Est. 48 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Machine Leg Extension
7 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Cable Standing Leg Curl
3 Sets x 10 Reps
Machine Seated Leg Curl
7 Sets x 10 Reps
Fri
Bíceps, Tríceps
Est. 54 min
7 exercises
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 10 Reps
Cable Standing Curl
7 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Cable One-Arm Tricep Kickback (Reverse Grip)
3 Sets x 10 Reps
Barbell Overhead Tricep Extension
7 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Sat
Abs, Pantu, Trap
Est. 52 min
7 exercises
Decline Bench Leg Raise
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Calf Press On Leg Press
2 Sets x 50 Reps
Posterior Tibialis Stretch
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 20 Reps
Single-Leg Calf Raise
3 Sets x 12 Reps
Bodyweight Calf Raise
5 Sets x 12 Reps
