Beshoy FST7
General
Beginner
Machine strength
Plan Details
The Beshoy FST7 routine by Beshoy85 is a 10 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Back and triceps week 1&3
Est. 0 min
9 exercises
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Low cable row wide bar palms facing
3 Sets x 10 Reps
Cable Shoulder Extension
7 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Machine Seated Tricep Dip
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
7 Sets x 10 Reps
Day 2
Shoulders and biceps week 1&3
Est. 0 min
8 exercises
Dumbbell Seated Side Lateral Raise
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Spider bench front raise
4 Sets x 8 Reps
Dumbbell Lateral Raise
7 Sets x 8 Reps
Barbell Spider Curl
7 Sets x 8 Reps
Standing ez bar biceps curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Rope Hammer Curl
7 Sets x 8 Reps
Day 3
Legs and abs week 1&3
Est. 0 min
11 exercises
Machine Leg Extension
4 Sets x 10 Reps
Barbell Squat
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Press
7 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
7 Sets x 8 Reps
Reverse Crunch
4 Sets x 15 Reps
Medicine ball Russian twist
4 Sets x 15 Reps
V-Up
4 Sets x 15 Reps
Mountain Climber
4 Sets x 20 Reps
Day 4
Chest and calves week 1&3
Est. 0 min
5 exercises
Hammer strength incline press
4 Sets x 10 Reps
Flat bench fly
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Fst7 standing cable fly
7 Sets x 8 Reps
Machine Calf Raise
4 Sets x 15 Reps
Day 5
Biceps and triceps week 1&3
Est. 0 min
8 exercises
Dumbbell Alternating Seated Curl
7 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Barbell Spider Curl
7 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
7 Sets x 8 Reps
Day 8
Back and Triceps week 2&4
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Shoulder Extension
7 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
7 Sets x 8 Reps
Day 9
Shoulders &Biceps week 2&4
Est. 0 min
8 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Spider bench front raise
7 Sets x 8 Reps
Barbell Spider Curl
7 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Standing ez bar biceps curl
7 Sets x 8 Reps
Day 10
Legs and Abs week 2&4
Est. 0 min
11 exercises
Dumbbell Lunge
4 Sets x 10 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
7 Sets x 8 Reps
Hack Squat
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Seated Leg Curl
7 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Medicine ball Russian twist
4 Sets x 15 Reps
Hanging Leg Raise
4 Sets x 15 Reps
V-Up
4 Sets x 15 Reps
Day 11
Chest and calfs week 2&4
Est. 0 min
6 exercises
Dumbbell Fly
4 Sets x 10 Reps
Hammer strength incline press
3 Sets x 8 Reps
Hammer strength low press
3 Sets x 8 Reps
Machine Bench Press
7 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Machine Calf Raise
7 Sets x 15 Reps
Day 12
Arms week 2&4
Est. 0 min
8 exercises
Barbell Spider Curl
7 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
7 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbells skull crushers
3 Sets x 8 Reps
Lying overhead extension with combered bar
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
7 Sets x 8 Reps
