1.Body Mass Training FST-7
Bulking
Advanced
Dumbbell
Plan Details
The 1.Body Mass Training FST-7 routine by Marc_1985 is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Monday 41 Sets (ca 90 min) Tuesday 30 Sets (ca 65 min) Thursday 33 Sets (ca 80 min) Friday 40 Sets (ca 85 min) 144 Sets!!
Routine detail
Mon
Chest and Bizeps Day
Est. 84 min
12 exercises
Shoulder warm-up
1 Set
Barbell Bench Press
5 Sets x 14,12,10,8,6 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Machine Fly
7 Sets x 12 Reps
Pause
1 Set
EZ Bar Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Hammer Curl
3 Sets x 10 Reps
Barbell Spider Curl
7 Sets x 12 Reps
Pause
1 Set
Hand-Gripper 20-160 kg
3 Sets x 8 Reps
Hand-Gripper 20-160 kg
3 Sets x 8 Reps
Tue
Legs and Abs Day
Est. 69 min
9 exercises
Machine Leg Press
4 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Dumbbell Calf Raise
5 Sets x 15 Reps
Pause
1 Set
Jackknife Sit-Up
3 Sets x 12 Reps
Crunch with Hands Overhead
3 Sets x 10 Reps
Alternating Reach and Catch
3 Sets x 12 Reps
Thu
Back and Forearms Day
Est. 75 min
12 exercises
Shoulder warm-up
1 Set
Barbell Bent-Over Row
5 Sets x 14,12,10,8,6 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Pause
1 Set
Dumbbell Pullover
3 Sets x 12 Reps
Cable V-Bar Row
7 Sets x 12 Reps
Barbell Seated Good Morning
3 Sets x 15 Reps
Pause
1 Set
Dumbbell One-Arm Reverse Bench Wrist Curl
6 Sets x 15 Reps
Hand-Gripper 20-160 kg
3 Sets x 8 Reps
Hand-Gripper 20-160 kg
3 Sets x 8 Reps
Fri
Shoulders and Trizeps and Abs Day
Est. 97 min
12 exercises
Shoulder warm-up
1 Set
Dumbbell Seated Shoulder Press
5 Sets x 14,12,10,8,6 Reps
Dumbbell Reverse Fly with External Rotation
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12,10,8,8 Reps
Dumbbell Lateral Raise
7 Sets x 12 Reps
Pause
1 Set
EZ Bar Decline Close Grip Skull Crusher
5 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
7 Sets x 12 Reps
Pause
1 Set
Bent Knee Hundreds
4 Sets x 12 Reps
Janda Sit-Up
4 Sets x 12 Reps
