CHULO FST-7

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4 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

FST-7 TRAINING PROGRAM
FASCIAL STRETCH TRAINING

BICEPS/TRICEPS/CALVES 8 exercises, 1 hr 31 mins

Barbell Curl	4x12 reps	rest: 60s
Dumbbell Hammer Curl	4x12 reps	rest: 60s
Cable Bicep Curl	7x12 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x12 reps	rest: 60s
Dumbbell Seated Tricep Press	4x12 reps	rest: 60s
Cable Rope Overhead Tricep Extension	7x12 reps	rest: 60s
Machine Seated Calf Raise	4x12 reps	rest: 60s
Machine Calf Raise	7x12 reps	rest: 60s

LEGS 3 exercises, 30 mins

CHEST/TRICEPS 6 exercises, 54 mins

Dumbbell Bench Press	3x12 reps	rest: 60s
Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Cable Cross-Over	7x12 reps	rest: 30s
Barbell Bench Press (Close Grip)	3x12 reps	rest: 60s
Dumbbell Seated Tricep Press	3x12 reps	rest: 60s
Cable Rope Overhead Tricep Extension	7x12 reps	rest: 30s

BACK/CALVES 5 exercises, 43 mins

SHOULDERS/BICEPS 6 exercises, 56 mins

Dumbbell Seated Shoulder Press	3x12 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x12 reps	rest: 60s
Dumbbell One-Arm Lateral Raise	7x12 reps	rest: 30s
Barbell Curl	3x12 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x12 reps	rest: 60s
Cable Standing Curl	7x12 reps	rest: 30s