FST-7
Bulking
Advanced
Machine strength
Plan Details
The FST-7 routine by MarkusTrucker is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Bizeps/Trizeps/Waden
Est. 115 min
9 exercises
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell Seated Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell Preacher Curl
7 Sets x 10 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
Cable One-Arm Tricep Kickback (Reverse Grip)
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
7 Sets x 10 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
Calf Press On Leg Press
7 Sets x 10 Reps
Indoor Cycling
1 Set
Tue
Quadrizeps/Beinbizeps
Est. 97 min
7 exercises
Dumbbell Walking Lunge
4 Sets x 10 Reps
Barbell Squat
4 Sets x 8 Reps
Machine Leg Extension
7 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Seated Leg Curl
7 Sets x 10 Reps
Indoor Cycling
1 Set
Thu
Brust/Bizeps/Bauch
Est. 122 min
10 exercises
Smith Machine Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Machine Fly
7 Sets x 10 Reps
Dumbbell Alternating Seated Curl
4 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Barbell Curl
7 Sets x 10 Reps
Hanging Leg Raise
4 Sets
Side machine
4 Sets
Indoor Cycling
1 Set
Fri
Rücken/Nacken
Est. 87 min
6 exercises
Barbell Deadlift
4 Sets x 12 Reps
T Bar Row
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Machine Lat Pulldown
7 Sets x 10 Reps
Barbell Shrug
4 Sets x 8 Reps
Indoor Cycling
1 Set
Sat
Schulter/Trizeps
Est. 73 min
7 exercises
Cable Tricep Pushdown (Rope)
7 Sets x 10 Reps
Dumbbell Lateral Raise
7 Sets x 10 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 8 Reps
EZ Bar Tricep Extension
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Dumbbell Seated Front Raise
4 Sets x 8 Reps
