Fst 7

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6 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Arms Fst 7 7 exercises, 1 hr 3 mins

Dumbbell Alternating Bicep Curl	3x12 reps	rest: 45s
Cable Shoulder Extension	3x15 reps	rest: 45s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x15 reps	rest: 45s
Cable Rope Overhead Tricep Extension	7x15 reps	rest: 40s
EZ Bar Curl	3x12 reps	rest: 45s
Preacher Curl Machine	7x15 reps	rest: 40s
Dip	3x10 reps	rest: 45s

Back Fst 7 11 exercises, 1 hr 18 mins

Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 45s
Cable Front Lat Pulldown (Close Grip)	4x10 reps	rest: 45s
Barbell Bent-Over Row	4x10 reps	rest: 45s
Cable Rope Seated Row	3x10 reps	rest: 45s
Cable Seated Row	3x10 reps	rest: 45s
T Bar Row	3x10 reps	rest: 45s
Barbell Pullover	7x10 reps	rest: 45s
Back Hyperextension	3x10 reps	rest: 45s
Cable One-Arm Lat Pulldown	3x10 reps	rest: 45s
	3x10 reps	rest: 45s

Chest Day Fst7 8 exercises, 1 hr 2 mins

Dumbbell Incline Bench Press	5x12 reps	rest: 45s
Dumbbell Incline Fly	4x10 reps	rest: 45s
Cable Cross-Over	4x10 reps	rest: 45s
	4x10 reps	rest: 45s
Smith Machine Incline Bench Press	4x10 reps	rest: 45s
Cable Lower Chest Raise	7x10 reps	rest: 45s
Push-Up	3x10 reps	rest: 0s
Dip	3x10 reps	rest: 0s

Legs Fst7 11 exercises, 1 hr 27 mins

Shoulders Fst 7 9 exercises, 1 hr 9 mins

	4x10 reps	rest: 45s
Dumbbell Seated Side Lateral Raise	3x10 reps	rest: 45s
Barbell Front Raise	3x10 reps	rest: 45s
Machine Shoulder Press	7x10 reps	rest: 45s
	3x12 reps	rest: 45s
	3x12 reps	rest: 45s
Barbell Upright Row	3x10 reps	rest: 45s
Machine Reverse Fly	7x15 reps	rest: 45s
Dumbbell Shoulder Shrug	3x10 reps	rest: 45s