FST-7 BLUEPRINT lvl1 week2&4 - JEFIT

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FST-7 BLUEPRINT lvl1 week2&4 - JEFIT

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FST-7 BLUEPRINT lvl1 week2&4

Bulking

Intermediate

Machine strength

Plan Details

The FST-7 BLUEPRINT lvl1 week2&4 routine by YassineAh is a 8 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

fst 7 is the best way to build muscle, and lose fat at the same time, level 1, 4 weeks

Routine detail

Mon

Back&Triceps Blast

Est. 88 min

13 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Push-Up Demonstration

Push-Up

1 Set x 10 Reps

Band Upright Row Demonstration

Band Upright Row

1 Set x 10 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

1 Set x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

3 Sets x 10 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 17 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

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 10 Reps

Dip Demonstration

Dip

3 Sets x 15 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

7 Sets x 12 Reps

Tue

Shoulders&Biceps Blast

Est. 93 min

12 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Push-Up Demonstration

Push-Up

1 Set x 10 Reps

Band Upright Row Demonstration

Band Upright Row

1 Set x 10 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

1 Set x 10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 17 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 17 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

7 Sets x 12 Reps

Barbell Spider Curl Demonstration

Barbell Spider Curl

7 Sets x 12 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

3 Sets x 15 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 15 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

7 Sets x 12 Reps

Wed

Legs&Abs Blast

Est. 122 min

14 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Prisoner Squat Demonstration

Prisoner Squat

1 Set x 10 Reps

Bodyweight Walking Lunge Demonstration

Bodyweight Walking Lunge

1 Set x 10 Reps

Back Hyperextension Demonstration

Back Hyperextension

1 Set x 10 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 12 Reps

Barbell Squat Demonstration

Barbell 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

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

3 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

7 Sets x 12 Reps

Crunch Demonstration

Crunch

4 Sets x 20 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

4 Sets x 20 Reps

V-Up Demonstration

V-Up

4 Sets x 100 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

4 Sets x 20 Reps

Thu

Chest&Calves Blast

Est. 78 min

10 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Push-Up Demonstration

Push-Up

1 Set x 10 Reps

Band Upright Row Demonstration

Band Upright Row

1 Set x 10 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

1 Set x 10 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 12 Reps

Machine Inner Chest Press Demonstration

Machine Inner Chest Press

3 Sets x 15 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

3 Sets x 15 Reps

Machine Bench Press Demonstration

Machine Bench Press

7 Sets x 12 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 20 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

7 Sets x 20 Reps

Fri

Rest day

Est. 0 min

0 exercises

This day is empty

Sat

Biceps&Triceps Blast

Est. 98 min

12 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Push-Up Demonstration

Push-Up

1 Set x 10 Reps

Band Upright Row Demonstration

Band Upright Row

1 Set x 10 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

1 Set x 10 Reps

Barbell Spider Curl Demonstration

Barbell Spider Curl

7 Sets x 12 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 15 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

3 Sets x 15 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

7 Sets x 12 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 12 Reps

Dumbbell Tricep Extension (Floor, Supine) Demonstration

Dumbbell Tricep Extension (Floor, Supine)

3 Sets x 15 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

3 Sets x 15 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

7 Sets x 12 Reps

Sun

Rest Day

Est. 0 min

0 exercises

This day is empty

Any

Chest at home

Est. 67 min

10 exercises

Plyo Push-Up Demonstration

Plyo Push-Up

4 Sets x 12 Reps

Push-Up Demonstration

Push-Up

4 Sets x 12 Reps

Push-Up (Wide Hand) Demonstration

Push-Up (Wide Hand)

4 Sets x 12 Reps

Elevated Push-Up Demonstration

Elevated Push-Up

4 Sets x 12 Reps

Push-Up (Close Hand) Demonstration

Push-Up (Close Hand)

4 Sets x 12 Reps

Crunch Demonstration

Crunch

4 Sets x 12 Reps

Leg Raise Demonstration

Leg Raise

4 Sets x 12 Reps

Air Bike Demonstration

Air Bike

4 Sets x 12 Reps

Plank Demonstration

Plank

4 Sets

Leg Pull-In Demonstration

Leg Pull-In

4 Sets x 12 Reps