FST - BLS mix
Bulking
Advanced
Dumbbell
Plan Details
The FST - BLS mix routine by sg3510 is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
https://www.bodybuilding.com/fun/hany-rambod-fst-7-interview.htm https://www.t-nation.com/workouts/4-weeks-to-bigger-leaner-stronger
Routine detail
Day 1
Shoulders + Traps
Est. 0 min
8 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise
7 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Barbell Shrug
7 Sets x 8 Reps
Dumbbell Reverse Fly
7 Sets x 12 Reps
Day 3
Back + Biceps
Est. 0 min
7 exercises
Barbell Deadlift
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 15 Reps
Cable Seated Row
7 Sets x 15 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
EZ Bar Curl
7 Sets x 12 Reps
Day 4
Legs
Est. 0 min
6 exercises
Barbell Squat
4 Sets x 6 Reps
Machine Kneeling Leg Curl
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Seated Leg Curl
7 Sets x 15 Reps
Smith Machine Split Squat
3 Sets x 6 Reps
Barbell Deep Squat
4 Sets x 12 Reps
Day 5
Chest + Triceps
Est. 0 min
9 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press (Reverse Grip)
4 Sets x 6 Reps
Barbell Incline Bench Press
4 Sets x 15 Reps
Cable Cross-Over
7 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Dumbbell Seated Tricep Press
7 Sets x 12 Reps
Barbell Tricep Press (Supine)
7 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
