fst 7 split 7 days
Bulking
Advanced
None
Plan Details
The fst 7 split 7 days routine by BiggBoss84 is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
FST-7 SPLIT 6 DAYSTO BUILD MUSCLE .
Routine detail
Day 1
Chest
Est. 77 min
6 exercises
Barbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Bench Press
4 Sets x 12,10,8,10 Reps
Dumbbell Fly
4 Sets x 12,8,6,8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Cable Cross-Over
7 Sets x 8 Reps
Day 2
Triceps
Est. 74 min
6 exercises
Barbell Bench Press (Close Grip)
4 Sets x 12,10,8,6 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12,10,8,6 Reps
Cable Reverse Grip Tricep Extension
4 Sets x 15,12,12,6 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12,10,8,6 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 15,12,10,6 Reps
Dual Cable Triceps Extension
7 Sets x 8 Reps
Day 3
Back
Est. 84 min
7 exercises
Cable V Bar Pulldown
4 Sets x 12,12,10,8 Reps
Machine Assisted Pull-Up
4 Sets x 12,10,10,15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,8 Reps
Cable Seated Row
4 Sets x 12,10,8,10 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 12,12,6,6 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Cable Shoulder Extension
7 Sets x 8 Reps
Day 4
Biceps
Est. 84 min
7 exercises
Cable One-Arm Bicep Curl
4 Sets x 12,10,8,7 Reps
Barbell Curl
4 Sets x 12,10,8,6 Reps
Barbell Reverse Curl
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 12,10,8,8 Reps
Dumbbell Spider Curl
7 Sets x 12,10,8,8,8,8,8 Reps
Dumbbell Seated Wrist Curl
3 Sets x 8 Reps
Cable Behind the Back Wrist Curl
3 Sets x 20 Reps
Day 5
Legs
Est. 90 min
8 exercises
Machine Leg Extension
4 Sets x 12,10,8,11 Reps
Hack Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12,10,8,6 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Dumbbell Romanian Deadlift
4 Sets x 12,10,8,8 Reps
Machine Single-Leg Extension
7 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 20,20,20,12 Reps
Machine Calf Raise
7 Sets x 20,20,20,10,10,10,10 Reps
Day 6
Shoulders
Est. 97 min
8 exercises
Barbell Shoulder Press
4 Sets x 12,10,7,6 Reps
Dumbbell Seated Arnold Press
4 Sets x 12,10,8,6 Reps
Dumbbell Front Raise
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 10,10,10,7 Reps
Dumbbell Lateral Raise
7 Sets x 12,10,8,6,6,6,6 Reps
Cable Seated Shrug
4 Sets x 12,10,10,8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12,10,8 Reps
Dumbbell Shoulder Shrug
7 Sets x 12,10,8,6,6,6,6 Reps
Day 7
Est. 0 min
0 exercises
This day is empty
