CHULO FST-7
Bulking
Advanced
Machine strength
Plan Details
The CHULO FST-7 routine by elchulo2430 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
FST-7 TRAINING PROGRAM FASCIAL STRETCH TRAINING
Routine detail
Day 1
BICEPS/TRICEPS/CALVES
Est. 92 min
8 exercises
Barbell Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Cable Bicep Curl
7 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Dumbbell Seated Tricep Press
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
7 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Calf Raise
7 Sets x 12 Reps
Day 2
LEGS
Est. 31 min
3 exercises
Barbell Deep Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
7 Sets x 12 Reps
Day 3
CHEST/TRICEPS
Est. 55 min
6 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Cross-Over
7 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
7 Sets x 12 Reps
Day 4
BACK/CALVES
Est. 43 min
5 exercises
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
7 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Seated Calf Raise
7 Sets x 12 Reps
Day 5
SHOULDERS/BICEPS
Est. 57 min
6 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise
7 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Incline Curl
3 Sets x 12 Reps
Cable Standing Curl
7 Sets x 12 Reps
