FST-7 Patrick Ploenzke
Bulking
Intermediate
Dumbbell
Plan Details
The FST-7 Patrick Ploenzke routine by tele1974 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Fascia Strech Training 7
Routine detail
Day 1
Legs
Est. 50 min
5 exercises
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Sissy Squat
3 Sets x 10 Reps
Dumbbell Lunge
7 Sets x 10 Reps
Day 2
Chest + Shoulders
Est. 49 min
5 exercises
Dumbbell Incline Fly
3 Sets x 10 Reps
Dip Chest
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 5 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
7 Sets x 10 Reps
Day 2
Chest + Shoulders
Est. 51 min
5 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dip Chest
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
7 Sets x 10 Reps
Day 3
Legs
Est. 53 min
5 exercises
Dumbbell Bench Squat
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Sissy Squat
3 Sets x 10 Reps
Dumbbell Lunge
7 Sets x 10 Reps
Day 4
Triceps + Biceps
Est. 53 min
7 exercises
Bench Dip
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Tricep Kickback
7 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Barbell Curl
7 Sets x 10 Reps
Dumbbell Preacher Curl
7 Sets x 10 Reps
Day 5
Legs
Est. 43 min
4 exercises
Dumbbell Bench Squat
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Dumbbell Lunge
7 Sets x 10 Reps
Day 6
Back + Shoulders
Est. 48 min
5 exercises
Pull-Up
5 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell Lateral Raise
7 Sets x 10 Reps
