DocEroc
FST7
AUTOPLAY
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The FST7 routine by DocEroc is a 5 day workout plan. It is a advanced level plan to achieve bulking fitness goals.
Mon
Tue
Wed
Thu
Fri
Biceps, Triceps and Calves
Est time: 111 min
15 exercises
Dumbbell Alternating Bicep Curl
Biceps
Sets
3
Reps
10
Interval
00:00
Rest Time
00:40
Dumbbell Incline Curl
Biceps
Sets
3
Reps
10
Interval
00:00
Rest Time
00:40
Cable Dual Overhead Curl
Biceps
Sets
4
Reps
10
Interval
00:00
Rest Time
00:40
EZ Bar Curl
Biceps
Sets
7
Reps
8
Interval
00:00
Rest Time
00:30
Machine Dip
Triceps
Sets
3
Reps
10
Interval
00:00
Rest Time
00:40
Cable Tricep Pushdown (Rope)
Triceps
Sets
7
Reps
8
Interval
00:00
Rest Time
00:30
Cable Rope Overhead Tricep Extension
Triceps
Sets
3
Reps
10
Interval
00:00
Rest Time
00:40
one arm rope kick back
Triceps
Sets
4
Reps
10
Interval
00:00
Rest Time
00:40
EZ Bar French Press
Triceps
Sets
5
Reps
15
Interval
00:00
Rest Time
00:40
Machine Seated Calf Raise
Lower Legs
Sets
4
Reps
15
Interval
00:00
Rest Time
00:40
Cable One-Arm Bicep Curl
Biceps
Sets
3
Reps
10
Interval
00:00
Rest Time
00:40
calf Extension
Lower Legs
Sets
3
Reps
10
Interval
00:00
Rest Time
00:40
Dumbbell Seated Alternating Hammer Curl
Biceps
Sets
4
Reps
10
Interval
00:00
Rest Time
00:40
Smith Machine Single-Leg Calf Raise
Lower Legs
Sets
3
Reps
15
Interval
00:00
Rest Time
01:00
Cable Drag Curl
Biceps
Sets
3
Reps
15
Interval
00:00
Rest Time
01:00
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