FST-7 Hany Rambod
Bulking
Intermediate
Machine strength
Plan Details
The FST-7 Hany Rambod routine by w.lafar is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Fascia Strech Training 7
Routine detail
Day 1
Triceps + Biceps
Est. 51 min
6 exercises
Machine Assisted Dip
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
7 Sets x 10 Reps
Dumbbell Alternating Seated Curl
3 Sets x 10 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 10 Reps
Barbell Curl
7 Sets x 10 Reps
Day 2
Legs
Est. 43 min
5 exercises
Barbell Deep Squat
4 Sets x 10 Reps
Dumbbell Lunge
2 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 10 Reps
Machine Leg Curl (Prone)
7 Sets x 10 Reps
Machine Leg Extension
7 Sets x 10 Reps
Day 3
Rest
Est. 0 min
0 exercises
This day is empty
Day 4
Chest + Shoulders
Est. 47 min
5 exercises
Barbell Incline Bench Press
4 Sets x 10 Reps
Dip Chest
4 Sets x 10 Reps
Cable Cross-Over
7 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
7 Sets x 10 Reps
Day 5
Back + Shoulders
Est. 50 min
6 exercises
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 10 Reps
Climber Pull-Up
2 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Dumbbell One-Arm Pullover (Stability Ball)
7 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
2 Sets x 10 Reps
Machine Reverse Fly
7 Sets x 10 Reps
Day 6
Rest or ABS DAY
Est. 0 min
0 exercises
This day is empty
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
