Copy 1 of FST-7
Bulking
Advanced
Machine strength
Plan Details
The Copy 1 of FST-7 routine by mxrmphc is a 6 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
CHEST/BACK/TRICEPS
Est. 0 min
10 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Squeeze Press
3 Sets x 12 Reps
Machine Fly
7 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Shoulder Extension
7 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Day 2
SHOULDERS/BICEPS
Est. 0 min
8 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Machine Deltoid Raise
7 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Barbell Curl
7 Sets x 12 Reps
Day 3
LEGS
Est. 0 min
14 exercises
Calf Press On Leg Press
25 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 12 Reps
Machine Leg Extension
7 Sets x 12 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Calf Extension Machine
7 Sets x 12 Reps
Machine Leg Press
6 Sets x 12 Reps
Hex Bar Deadlift
3 Sets x 8 Reps
Machine Calf Raise
21 Sets x 12 Reps
Barbell Front Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Leg Curl
8 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Kneeling Leg Curl
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Day 4
CHEST/BACK/TRAPS
Est. 0 min
11 exercises
Dumbbell Pullover
9 Sets x 12 Reps
Barbell Bent-Over Row
9 Sets x 12 Reps
Dumbbell Shoulder Shrug
6 Sets x 12 Reps
Dumbbell Incline Fly
9 Sets x 12 Reps
Calf Press On Leg Press
9 Sets x 8 Reps
Barbell Shrug
9 Sets x 12 Reps
Barbell Bench Press
6 Sets x 12 Reps
Cable Lower Chest Raise
14 Sets x 12 Reps
Machine Seated Row
14 Sets x 12 Reps
Barbell Behind the Back Shrug
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Day 5
BICEPS/TRICEPS/CALVES
Est. 0 min
11 exercises
Barbell Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
6 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Machine Calf Raise
7 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Calf Press
30 Sets x 12 Reps
Day 6
LEGS
Est. 0 min
8 exercises
Machine Single-Leg Press
7 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Single-Leg Extension
3 Sets x 12 Reps
Machine Single-Leg Curl
7 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Glutes One Leg Kickback Machine
7 Sets x 12 Reps
