Free personalized workout plan

FST-7 Workout Program

By Myworkouts

Experience
Intermediate (2-3 years)
Time
66 minutes/day | 5 days/week | 4 weeks
Good for
Bodybuilding, Build Muscle, Tone Body
Equipment
Lat Pulldown Cable Machine, Lat Pulldown Bar, Barbell, Row Cable Machine, Flat Bench, Triangle Lat/Low Row Attachment, Hi-Lo Pulley Cable Machine, Rope Cable Machine, Tricep Rope Attachment, Dips (Parallel) Bar, 2 x Dumbbell, Incline Bench, EZ Bar, Preacher Curl Bench, Seated Preacher Bicep Curl Machine, Leg Extension Machine, Squat Rack, Machine, 45 Degree Leg Press Machine, Seated Leg Curl Machine, Lying Leg Curl Machine, Bodyweight, Medicine Ball, Chest Press (Bench Press) Machine, Single D-Handle Attachment, Seated Calf Raise Machine, Straight Bar Attachment, 1 x Dumbbell, Tricep Press Down Bar (V-Shaped) Attachment, Hack Squat Machine, Pull up bar, Incline Chest Press Machine
Statistics
Average Cardio Intensity
30%
Average Exertion
50%
Description


Back & Tricep Blast

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Please follow the Dynamic Warm up Protocols before doing the exercises.


Dynamic Warm Up Protocol B

Upright bike Level 6 for 10 minutes


3 rounds each

Push ups 10 reps

Light banded upright rows 10 reps

Underhand lat pulldowns 10 reps


*add 5 partial reps to the last set of each exercises

Reverse-Grip Pulldown
3 sets, 10-12 reps, (rest 45s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Cable Close Grip Pulldown
3 sets, 8-10 reps, (rest 45s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Reverse Grip Bent-Over Barbell Rows
3 sets, 8-10 reps, (rest 45s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Seated Cable Row
3 sets, 10-12 reps, (rest 45s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Straight-Arm Lat Pulldown
7 sets, 8-12 reps, (rest 45s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Rope Tricep Extension
3 sets, 10-12 reps, (rest 45s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Close-Grip Bench Press
3 sets, 8-10 reps, (rest 45s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Weighted Triceps Dip
3 sets, 8-10 reps, (rest 45s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Triceps Overhead Extension with Rope
7 sets, 8-12 reps, (rest 45s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Shoulders & Biceps Blasts

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Please follow the Dynamic Warm up Protocols before doing the exercises.




Dynamic Warm Up Protocol B


Upright bike Level 6 for 10 minutes


3 rounds each


Push ups 10 reps


Light banded upright rows 10 reps


Underhand lat pulldowns 10 reps




*add 5 partial reps to the last set of each exercises

Dumbbell Lateral Raise
4 sets, 10-12 reps, (rest 45s)
Do it seated
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Seated Dumbbell Shoulder Press
4 sets, 8-10 reps, (rest 45s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Spider Bench Front Raise
3 sets, 8-10 reps, (rest 45s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Dumbbell Lateral Raise
7 sets, 8-12 reps, (rest 45s)
Do it standing
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
EZ Bar Spider Curl
7 sets, 10-12 reps, (rest 45s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
EZ-Bar Curl
3 sets, 8-10 reps, (rest 45s)
Do it standing
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Machine Preacher Curls
3 sets, 8-10 reps, (rest 45s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Cable Hammer Curl
7 sets, 10-12 reps, (rest 45s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Legs & Abs

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Please follow the Dynamic Warm up Protocols before doing the exercises.




Dynamic Warm Up Protocol A


Treadmill, 3% incline 3 mph, 10 minutes walking


3 rounds each


air squats 10 reps


walking lunges 10 reps per leg


hyper extensions 15 reps




*add 5 partial reps to the last set of each exercises


***Do abs as a circuit with no rest between sets.

Rest 60 seconds after each circuit.

Leg Extensions
4 sets, 12-15 reps, (rest 45s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Back Squat
3 sets, 8-10 reps, (rest 45s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Machine Hack Squat
3 sets, 8-10 reps, (rest 45s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
45 Degree Leg Press
7 sets, 15-20 reps, (rest 45s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Seated Leg Curl
3 sets, 10-12 reps, (rest 45s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Stiff-Legged Barbell Deadlift
3 sets, 8-10 reps, (rest 45s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Lying Leg Curls
7 sets, 8-12 reps, (rest 45s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Reverse Crunch
14-20 sets, 4 reps, (rest 45s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Medicine Ball Russian Twist
4 sets, 14-20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
V-up
10. V-up
4 sets, 14-20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Mountain Climber
4 sets, AMAP reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Chest & Calves

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Please follow the Dynamic Warm up Protocols before doing the exercises.




Dynamic Warm Up Protocol B


Upright bike Level 6 for 10 minutes


3 rounds each


Push ups 10 reps


Light banded upright rows 10 reps


Underhand lat pulldowns 10 reps




*add 5 partial reps to the last set of each exercises

Hammer Strength Machine Incline Bench Press
4 sets, 10-12 reps, (rest 45s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Dumbbell Flyes
3 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

No media available

3 sets, 8-10 reps, (rest 45s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Cable Standing Fly
7 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

No media available

4 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Sled 45 Degree Calf Press
4 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Seated Calf Raise Machine
7 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Biceps & Triceps

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Please follow the Dynamic Warm up Protocols before doing the exercises.


Dynamic Warm Up Protocol B

Upright bike Level 6 for 10 minutes

3 rounds each

Push ups 10 reps

Light banded upright rows 10 reps

Underhand lat pulldowns 10 reps


*add 5 partial reps to the last set of each exercises

Seated Dumbbell Biceps Curl
7 sets, 10-12 reps, (rest 45s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Alternating Incline Dumbbell Biceps Curl
3 sets, 8-10 reps, (rest 45s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Machine Preacher Curls
3 sets, 8-10 reps, (rest 45s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
EZ Bar Spider Curl
7 sets, 10-12 reps, (rest 45s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Reverse Grip Triceps Pushdown
3 sets, 10-12 reps, (rest 45s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Close-Grip Bench Press
3 sets, 8-10 reps, (rest 45s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Overhead Two-Arm Triceps Extension
3 sets, 8-10 reps, (rest 45s)
Lay down on this exercise
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Rope Tricep Extension
7 sets, 8-12 reps, (rest 45s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Date Created: Fri Oct 15 2021 19:56:01 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 19:56:01 GMT+0000 (Coordinated Universal Time)

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