FST 7
Bulking
Advanced
Machine strength
Plan Details
The FST 7 routine by Celsobp is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Peito e abdominais
Est. 86 min
10 exercises
Barbell Incline Bench Press
3 Sets x 12 Reps
Cable Cross-Over
7 Sets x 12 Reps
Machine Fly
7 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
7 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Decline Crunch
3 Sets x 20 Reps
Day 2
Costas e abdominais
Est. 85 min
10 exercises
Cable Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
7 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
7 Sets x 12 Reps
Dumbbell Incline Bench Row
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
7 Sets x 12 Reps
Crunch
4 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Crunch with Hands Overhead
4 Sets x 20 Reps
Day 3
Perna, ombro e abdominais
Est. 97 min
10 exercises
Machine Leg Extension
7 Sets x 15 Reps
Machine Seated Leg Curl
7 Sets x 15 Reps
Machine Hip Abduction
7 Sets x 15 Reps
Machine Hip Adduction
7 Sets x 15 Reps
Stability Ball Weighted Wall Squat
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Barbell Behind the Back Shrug
7 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 20 Reps
Oblique Crunch
3 Sets x 20 Reps
Day 4
Ombro e abdominais
Est. 81 min
9 exercises
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell One-Arm Incline Lateral Raise
7 Sets x 12 Reps
Barbell Front Raise
3 Sets x 12 Reps
Weight Plate Front Raise
3 Sets x 12 Reps
Dumbbell Front Raise
7 Sets x 12 Reps
Cable One-Arm Reverse Fly
7 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
Seated Leg Tuck
4 Sets x 20 Reps
Day 5
BÃceps, trÃceps e abdominais
Est. 102 min
12 exercises
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
7 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
7 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Cable Reverse Curl
7 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
7 Sets x 12 Reps
Leg Raise with Hip Thrust
4 Sets x 15 Reps
Plank
3 Sets
