Savio muscle build 2 FST7
General
Advanced
Machine strength
Plan Details
The Savio muscle build 2 FST7 routine by Saviojoep is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
chest and triceps
Est. 240 min
11 exercises
till can't lift and pause start and stretch
1 Set x 1 Rep
Dumbbell Incline Bench Press
4 Sets x 810 Reps
Dumbbell Bench Press
3 Sets x 810 Reps
Dumbbell Decline Bench Press
3 Sets x 810 Reps
Machine Fly
7 Sets x 810 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 810 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 810 Reps
Dumbbell Seated Tricep Press
3 Sets x 810 Reps
Cable Tricep Pushdown (Rope)
7 Sets x 810 Reps
protein shake
1 Set x 1 Rep
Walking
3 Sets
Day 2
legs
Est. 240 min
8 exercises
till can't lift and pause start and stretch
1 Set x 1 Rep
Machine Leg Extension
4 Sets x 1015 Reps
Smith Machine Squat
4 Sets x 1015 Reps
Machine Leg Press
7 Sets x 1015 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 1015 Reps
Machine Leg Curl (Prone)
7 Sets x 1015 Reps
protein shake
1 Set x 1 Rep
Indoor Cycling
3 Sets
Day 3
shoulder and abs
Est. 240 min
10 exercises
till can't lift and pause start and stretch
1 Set x 1 Rep
Machine Shoulder Press
4 Sets x 810 Reps
Machine Deltoid Raise
3 Sets x 810 Reps
Dumbbell Front Incline Raise
3 Sets x 810 Reps
Machine Reverse Fly
3 Sets x 810 Reps
Smith Machine Shoulder Press (Close Grip)
7 Sets x 810 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 15 Reps
Cross Body Crunch
7 Sets x 810 Reps
protein shake
1 Set x 1 Rep
Indoor Cycling
3 Sets
Day 4
back
Est. 240 min
9 exercises
till can't lift and pause start and stretch
1 Set x 1 Rep
Pull-Up
2 Sets x 21 Reps
V Bar Pull-Up
2 Sets x 21 Reps
Dumbbell One-Arm Row
4 Sets x 810 Reps
Machine Seated Row
4 Sets x 810 Reps
Smith Machine Shrug
2 Sets x 1215 Reps
Cable V-Bar Row
7 Sets x 810 Reps
protein shake
1 Set x 1 Rep
Indoor Cycling
3 Sets
Day 5
biceps and calves
Est. 240 min
10 exercises
till can't lift and pause start and stretch
1 Set x 1 Rep
Preacher Curl Machine
4 Sets x 810 Reps
Dumbbell Alternating Incline Curl
3 Sets x 810 Reps
Cable Bicep Curl
3 Sets x 810 Reps
Barbell Spider Curl
7 Sets x 810 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 20 Reps
Machine Calf Raise
3 Sets x 20 Reps
Single-Leg Donkey Calf Raise
7 Sets x 20 Reps
protein shake
1 Set x 1 Rep
Walking
3 Sets
Day 6
cardio
Est. 0 min
0 exercises
This day is empty
Day 7
cardio
Est. 0 min
0 exercises
This day is empty
