NickWong2

Jun 17th 2018

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FST7 phase 1

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5 DAYS - Bulking - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Back triceps 1 9 exercises, 1 hr 9 mins

Machine Lat Pulldown (Reverse Grip)	3x10 reps	rest: 60s
Cable V Bar Pulldown	3x8 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Cable Shoulder Extension	7x10 reps	rest: 38s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 30s
Barbell Bench Press (Close Grip)	3x10 reps	rest: 60s
Weighted Tricep Dip	3x10 reps	rest: 60s
Cable Rope Overhead Tricep Extension	7x12 reps	rest: 30s
Barbell Bent-Over Row	3x8 reps	rest: 60s

Back triceps 2 9 exercises, 1 hr 17 mins

Cable Lat Pulldown (Wide Grip)	3x11 reps	rest: 60s
Cable V Bar Pulldown	3x11 reps	rest: 60s
Barbell Bent-Over Row	3x10 reps	rest: 60s
Cable Shoulder Extension	7x11 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x11 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x9 reps	rest: 60s
Weighted Tricep Dip	3x9 reps	rest: 60s
Cable Rope Overhead Tricep Extension	7x11 reps	rest: 60s
Cable Elevated Row	3x11 reps	rest: 60s

Shoulders biceps 1 8 exercises, 1 hr 10 mins

Dumbbell Seated Side Lateral Raise	4x10 reps	rest: 60s
Dumbbell Seated Dublin Press	4x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x9 reps	rest: 60s
Dumbbell Lateral Raise	7x10 reps	rest: 30s
Barbell Spider Curl	7x10 reps	rest: 30s
EZ Bar Curl	3x10 reps	rest: 60s
Preacher Curl Machine	3x10 reps	rest: 60s
Cable Rope Hammer Curl	7x10 reps	rest: 30s

Shoulders biceps 2 8 exercises, 1 hr 25 mins

Dumbbell Seated Arnold Press	4x11 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	4x11 reps	rest: 60s
Dumbbell Lateral Raise	3x9 reps	rest: 60s
Barbell Front Raise	7x11 reps	rest: 60s
Barbell Spider Curl	7x11 reps	rest: 60s
Barbell Preacher Curl	3x9 reps	rest: 60s
Dumbbell Incline Curl	3x9 reps	rest: 60s
EZ Bar Curl	7x11 reps	rest: 60s

Legs abs 1 11 exercises, 1 hr 56 mins

Legs abs 2 11 exercises, 1 hr 54 mins

Chest calves 1 7 exercises, 1 hr 17 mins

Dumbbell Incline Bench Press (Hammer Grip)	4x11 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Cable Cross-Over	7x12 reps	rest: 60s
Machine Calf Raise	4x20 reps	rest: 60s
Calf Press On Leg Press	4x20 reps	rest: 60s
Machine Seated Calf Raise	7x20 reps	rest: 60s
Leverage Decline Chest Press	3x10 reps	rest: 60s

Chest calves 2 6 exercises, 1 hr 2 mins

Dumbbell Fly	4x11 reps	rest: 60s
Dumbbell Incline Bench Press (Hammer Grip)	3x9 reps	rest: 60s
Leverage Incline Chest Press	7x11 reps	rest: 30s
Calf Press On Leg Press	4x20 reps	rest: 60s
Machine Calf Raise	7x20 reps	rest: 60s
Leverage Decline Chest Press	3x10 reps	rest: 60s

Biceps triceps 8 exercises, 1 hr 20 mins

Dumbbell Seated Curl	7x11 reps	rest: 60s
Dumbbell Incline Curl	3x10 reps	rest: 60s
Preacher Curl Machine	3x10 reps	rest: 60s
Barbell Spider Curl	7x11 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x11 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x11 reps	rest: 60s
Cable Tricep Pushdown (Rope)	7x10 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	3x8 reps	rest: 60s

Biceps triceps 2 8 exercises, 1 hr 11 mins

Barbell Spider Curl	7x11 reps	rest: 30s
Dumbbell Incline Curl	3x9 reps	rest: 60s
Preacher Curl Machine	3x10 reps	rest: 60s
Dumbbell Alternating Seated Curl	7x11 reps	rest: 30s
Barbell Bench Press (Close Grip)	3x11 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	3x9 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x9 reps	rest: 60s
Cable High Pulley Tricep Extension	7x11 reps	rest: 30s