FST-7 Workout Program #REF!

FST-7 (aka Fascia Stretch Training) is a bodybuilding workout routine designed to induce maximal
hypertrophy by stretching the fascia, which is connective tissue in the body that separates muscle from
skin. Fascia is one of the factors that determines the potential size of a muscle, so by stretching it, it
creates the most physical opportunity for the muscle to [Link] was created by trainer Hany Rambod
and used by such notable bodybuilders as Jay Cutler and Phil Heath. There is a video of Hany and Phil
performing an FST-7 shoulder [Link]-7: Days per Week, Program LengthFST-7 achieves this
stretch by using a high number of sets (7) on particular exercises to target specific muscle groups for
[Link] out as a5 day split workout, FST-7 is structured as a body part split, targeting different
muscle groups each [Link] is no real “length” to the program and it can be run indefinitely as long
as the individual is feeling [Link] reality, deload weeks will likely need to be taken by the athlete to
allow for full recovery before regular training can resume at full [Link]-7 Workout Structure: Rest
Times, WeightsFST-7 is incredibly high volume and utilizes minimal rest in between [Link]
marked in the spreadsheet with a single asterisk (*) only allow for 30-45 seconds in between sets.
Exercises marked with two asterisks (**) recommend 5 extra “partial reps” on the last set to really work
the target [Link] for success:Follow the dynamic warm ups described in the [Link] the
weights low to start out as you adjust to the [Link] a slow, controlled eccentric (i.e. “negative”)
movement when completing each rep. This maximizes the fast twitch muscle recruitment and helps the
muscle [Link] on feeling the muscle stretch and contract. You’re really working muscles, not lifting
[Link] you want to lift heavy weights, check out thepowerliftingorstrength training [Link] do
you do the FST-7 workout?This page will guide you through each exercise of the FST-7 workout, along
with the prescribed sets and [Link] is the FST-7 method?The FST-seven method, also known as
fascial stretch training, is a workout routine used to maximize the effectiveness of your bodybuilding. By
stretching the fascia, which is connective tissue in the body that separates muscle from skin, it
maximizes muscle growth [Link] FST-7 good for beginners?FST-seven can be a great routine for
beginners because it uses dynamic movements to target specific muscles. This helps new bodybuilders
learn the correct form and build their confidence in the weight [Link] is an FST-7 set?An FST-7 set
is seven sets performed usually as the final exercise for a target body [Link] long does an FST-
seven workout take?This workout will take between an hour and an hour and a [Link] fascia stretch
training work?This method can be very effective because it uses a variety of exercises and techniques
to maximize the potential for hypertrophy.
FST-7 Workout Program #REF!
* = optional

Week 1
Back & Tricep Blast
1) Reverse-Grip Pulldown
Set Weight Reps Done Reps Goal Rest Tempo
1 10-12 45s 1/0/1/0
2 10-12 45s 1/0/1/0
3 10-12 45s 1/0/1/0

2) Cable Close Grip Pulldown

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0

3) Reverse Grip Bent-Over Barbell Rows

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0

4) Seated Cable Row

Set Weight Reps Done Reps Goal Rest Tempo
1 10-12 45s 1/0/1/0
2 10-12 45s 1/0/1/0
3 10-12 45s 1/0/1/0

5) Straight-Arm Lat Pulldown

Set Weight Reps Done Reps Goal Rest Tempo
1 8-12 45s 1/0/1/0
2 8-12 45s 1/0/1/0
3 8-12 45s 1/0/1/0
4 8-12 45s 1/0/1/0
5 8-12 45s 1/0/1/0
6 8-12 45s 1/0/1/0
7 8-12 45s 1/0/1/0

6) Rope Cable Triceps Extension

Set Weight Reps Done Reps Goal Rest Tempo
1 10-12 45s 1/0/1/0
2 10-12 45s 1/0/1/0
3 10-12 45s 1/0/1/0

7) Barbell Close-Grip Bench Press

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0

8) Weighted Triceps Dip

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0

9) Triceps Overhead Extension with Rope

Set Weight Reps Done Reps Goal Rest Tempo
1 8-12 45s 1/0/1/0
2 8-12 45s 1/0/1/0
3 8-12 45s 1/0/1/0
4 8-12 45s 1/0/1/0
 5 8-12 45s 1/0/1/0
6 8-12 45s 1/0/1/0
7 8-12 45s 1/0/1/0

Shoulders & Biceps Blasts

1) Dumbbell Lateral Raise
Set Weight Reps Done Reps Goal Rest Tempo
1 10-12 45s 1/0/1/0
2 10-12 45s 1/0/1/0
3 10-12 45s 1/0/1/0
4 10-12 45s 1/0/1/0

2) Seated Dumbbell Shoulder Press

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0
4 8-10 45s 1/0/1/0

3) Spider Bench Front Raise

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0

4) Dumbbell Lateral Raise

Set Weight Reps Done Reps Goal Rest Tempo
1 8-12 45s 1/0/1/0
2 8-12 45s 1/0/1/0
3 8-12 45s 1/0/1/0
4 8-12 45s 1/0/1/0
5 8-12 45s 1/0/1/0
6 8-12 45s 1/0/1/0
7 8-12 45s 1/0/1/0

5) EZ Bar Spider Curl

Set Weight Reps Done Reps Goal Rest Tempo
1 10-12 45s 1/0/1/0
2 10-12 45s 1/0/1/0
3 10-12 45s 1/0/1/0
4 10-12 45s 1/0/1/0
5 10-12 45s 1/0/1/0
6 10-12 45s 1/0/1/0
7 10-12 45s 1/0/1/0

6) EZ-Bar Curl
Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0

7) Machine Preacher Curls

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0

8) Cable Hammer Curl

Set Weight Reps Done Reps Goal Rest Tempo
1 10-12 45s 1/0/1/0
2 10-12 45s 1/0/1/0
3 10-12 45s 1/0/1/0
4 10-12 45s 1/0/1/0
5 10-12 45s 1/0/1/0
 6 10-12 45s 1/0/1/0
7 10-12 45s 1/0/1/0

Legs & Abs

1) Leg Extensions
Set Weight Reps Done Reps Goal Rest Tempo
1 12-15 45s 1/0/1/0
2 12-15 45s 1/0/1/0
3 12-15 45s 1/0/1/0
4 12-15 45s 1/0/1/0

2) Barbell Back Squat

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0

3) Machine Hack Squat

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0

4) 45 Degree Leg Press

Set Weight Reps Done Reps Goal Rest Tempo
1 15-20 45s 1/0/1/0
2 15-20 45s 1/0/1/0
3 15-20 45s 1/0/1/0
4 15-20 45s 1/0/1/0
5 15-20 45s 1/0/1/0
6 15-20 45s 1/0/1/0
7 15-20 45s 1/0/1/0

5) Seated Leg Curl

Set Weight Reps Done Reps Goal Rest Tempo
1 10-12 45s 1/0/1/0
2 10-12 45s 1/0/1/0
3 10-12 45s 1/0/1/0

6) Stiff-Legged Barbell Deadlift

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0

7) Lying Leg Curls

Set Weight Reps Done Reps Goal Rest Tempo
1 8-12 45s 1/0/1/0
2 8-12 45s 1/0/1/0
3 8-12 45s 1/0/1/0
4 8-12 45s 1/0/1/0
5 8-12 45s 1/0/1/0
6 8-12 45s 1/0/1/0
7 8-12 45s 1/0/1/0

8) Reverse Crunch
Set Weight Reps Done Reps Goal Rest Tempo
1 4 45s 1/0/1/0
2 4 45s 1/0/1/0
3 4 45s 1/0/1/0
4 4 45s 1/0/1/0
5 4 45s 1/0/1/0
6 4 45s 1/0/1/0
7 4 45s 1/0/1/0
 8 4 45s 1/0/1/0
9 4 45s 1/0/1/0
10 4 45s 1/0/1/0
11 4 45s 1/0/1/0
12 4 45s 1/0/1/0
13 4 45s 1/0/1/0
14 4 45s 1/0/1/0
15 4 45s 1/0/1/0
16 4 45s 1/0/1/0
17 4 45s 1/0/1/0
18 4 45s 1/0/1/0
19 4 45s 1/0/1/0
20 4 45s 1/0/1/0

9) Medicine Ball Russian Twist

Set Weight Reps Done Reps Goal Rest Tempo
1 14-20 60s 1/0/1/0
2 14-20 60s 1/0/1/0
3 14-20 60s 1/0/1/0
4 14-20 60s 1/0/1/0

10) V-Ups
Set Weight Reps Done Reps Goal Rest Tempo
1 14-20 60s 1/0/1/0
2 14-20 60s 1/0/1/0
3 14-20 60s 1/0/1/0
4 14-20 60s 1/0/1/0

11) Mountain Climber

Set Weight Reps Done Reps Goal Rest Tempo
1 -99 60s 1/0/1/0
2 -99 60s 1/0/1/0
3 -99 60s 1/0/1/0
4 -99 60s 1/0/1/0

Chest & Calves

1) Hammer Strength Machine Incline Bench Press
Set Weight Reps Done Reps Goal Rest Tempo
1 10-12 45s 1/0/1/0
2 10-12 45s 1/0/1/0
3 10-12 45s 1/0/1/0
4 10-12 45s 1/0/1/0

2) Dumbbell Flyes
Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 60s 1/0/1/0
2 8-10 60s 1/0/1/0
3 8-10 60s 1/0/1/0

3) Machine Bench Press

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0

4) Cable Standing Fly

Set Weight Reps Done Reps Goal Rest Tempo
1 10-12 60s 1/0/1/0
2 10-12 60s 1/0/1/0
3 10-12 60s 1/0/1/0
4 10-12 60s 1/0/1/0
5 10-12 60s 1/0/1/0
6 10-12 60s 1/0/1/0
7 10-12 60s 1/0/1/0
5) Standing Calf Raises
Set Weight Reps Done Reps Goal Rest Tempo
1 15-20 60s 1/0/1/0
2 15-20 60s 1/0/1/0
3 15-20 60s 1/0/1/0
4 15-20 60s 1/0/1/0

6) Sled 45 Degree Calf Press

Set Weight Reps Done Reps Goal Rest Tempo
1 15-20 60s 1/0/1/0
2 15-20 60s 1/0/1/0
3 15-20 60s 1/0/1/0
4 15-20 60s 1/0/1/0

7) Seated Calf Raise Machine

Set Weight Reps Done Reps Goal Rest Tempo
1 15-20 60s 1/0/1/0
2 15-20 60s 1/0/1/0
3 15-20 60s 1/0/1/0
4 15-20 60s 1/0/1/0
5 15-20 60s 1/0/1/0
6 15-20 60s 1/0/1/0
7 15-20 60s 1/0/1/0

Biceps & Triceps

1) Seated Dumbbell Biceps Curl
Set Weight Reps Done Reps Goal Rest Tempo
1 10-12 45s 1/0/1/0
2 10-12 45s 1/0/1/0
3 10-12 45s 1/0/1/0
4 10-12 45s 1/0/1/0
5 10-12 45s 1/0/1/0
6 10-12 45s 1/0/1/0
7 10-12 45s 1/0/1/0

2) Alternating Incline Dumbbell Biceps Curl

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0

3) Machine Preacher Curls

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0

4) EZ Bar Spider Curl

Set Weight Reps Done Reps Goal Rest Tempo
1 10-12 45s 1/0/1/0
2 10-12 45s 1/0/1/0
3 10-12 45s 1/0/1/0
4 10-12 45s 1/0/1/0
5 10-12 45s 1/0/1/0
6 10-12 45s 1/0/1/0
7 10-12 45s 1/0/1/0

5) Reverse Grip Triceps Pushdown

Set Weight Reps Done Reps Goal Rest Tempo
1 10-12 45s 1/0/1/0
2 10-12 45s 1/0/1/0
3 10-12 45s 1/0/1/0
6) Barbell Close-Grip Bench Press
Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0

7) Overhead Two-Arm Triceps Extension

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0

8) Rope Cable Triceps Extension

Set Weight Reps Done Reps Goal Rest Tempo
1 8-12 45s 1/0/1/0
2 8-12 45s 1/0/1/0
3 8-12 45s 1/0/1/0
4 8-12 45s 1/0/1/0
5 8-12 45s 1/0/1/0
6 8-12 45s 1/0/1/0
7 8-12 45s 1/0/1/0

Day 6
Day Off

Day 7
Day Off
FST-7 Workout Program #REF!
* = optional

Week 2
Day 1
1) Close-Grip Front Lat Pulldown
Set Weight Reps Done Reps Goal Rest Tempo
1 10-12 45s 1/0/1/0
2 10-12 45s 1/0/1/0
3 10-12 45s 1/0/1/0

2) Cable Close Grip Pulldown

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0

3) Bent Over Barbell Row

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0

4) V-Grip Cable Row

Set Weight Reps Done Reps Goal Rest Tempo
1 10-12 45s 1/0/1/0
2 10-12 45s 1/0/1/0
3 10-12 45s 1/0/1/0

5) Straight-Arm Lat Pulldown

Set Weight Reps Done Reps Goal Rest Tempo
1 8-12 45s 1/0/1/0
2 8-12 45s 1/0/1/0
3 8-12 45s 1/0/1/0
4 8-12 45s 1/0/1/0
5 8-12 45s 1/0/1/0
6 8-12 45s 1/0/1/0
7 8-12 45s 1/0/1/0

6) Rope Cable Triceps Extension

Set Weight Reps Done Reps Goal Rest Tempo
1 10-12 45s 1/0/1/0
2 10-12 45s 1/0/1/0
3 10-12 45s 1/0/1/0

7) Barbell Close-Grip Bench Press

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0

8) Weighted Triceps Dip

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0

9) Triceps Overhead Extension with Rope

Set Weight Reps Done Reps Goal Rest Tempo
1 8-12 45s 1/0/1/0
2 8-12 45s 1/0/1/0
3 8-12 45s 1/0/1/0
4 8-12 45s 1/0/1/0
 5 8-12 45s 1/0/1/0
6 8-12 45s 1/0/1/0
7 8-12 45s 1/0/1/0

Shoulders & Biceps Blasts

1) Seated Dumbbell Shoulder Press
Set Weight Reps Done Reps Goal Rest Tempo
1 10-12 45s 1/0/1/0
2 10-12 45s 1/0/1/0
3 10-12 45s 1/0/1/0
4 10-12 45s 1/0/1/0

2) Dumbbell Lateral Raise

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0
4 8-10 45s 1/0/1/0

3) Dumbbell Lateral Raise

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0

4) Spider Bench Front Raise

Set Weight Reps Done Reps Goal Rest Tempo
1 8-12 45s 1/0/1/0
2 8-12 45s 1/0/1/0
3 8-12 45s 1/0/1/0
4 8-12 45s 1/0/1/0
5 8-12 45s 1/0/1/0
6 8-12 45s 1/0/1/0
7 8-12 45s 1/0/1/0

5) EZ Bar Spider Curl

Set Weight Reps Done Reps Goal Rest Tempo
1 10-12 60s 1/0/1/0
2 10-12 60s 1/0/1/0
3 10-12 60s 1/0/1/0
4 10-12 60s 1/0/1/0
5 10-12 60s 1/0/1/0
6 10-12 60s 1/0/1/0
7 10-12 60s 1/0/1/0

6) Machine Preacher Curls

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 60s 1/0/1/0
2 8-10 60s 1/0/1/0
3 8-10 60s 1/0/1/0

7) Alternating Incline Dumbbell Biceps Curl

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 60s 1/0/1/0
2 8-10 60s 1/0/1/0
3 8-10 60s 1/0/1/0

8) EZ-Bar Curl
Set Weight Reps Done Reps Goal Rest Tempo
1 10-12 60s 1/0/1/0
2 10-12 60s 1/0/1/0
3 10-12 60s 1/0/1/0
4 10-12 60s 1/0/1/0
5 10-12 60s 1/0/1/0
 6 10-12 60s 1/0/1/0
7 10-12 60s 1/0/1/0

Legs & Abs

1) Dumbbell Lunges
Set Weight Reps Done Reps Goal Rest Tempo
1 12-15 45s 1/0/1/0
2 12-15 45s 1/0/1/0
3 12-15 45s 1/0/1/0
4 12-15 45s 1/0/1/0

2) Barbell Back Squat

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0

3) 45 Degree Leg Press

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0

4) Leg Extensions
Set Weight Reps Done Reps Goal Rest Tempo
1 15-20 45s 1/0/1/0
2 15-20 45s 1/0/1/0
3 15-20 45s 1/0/1/0
4 15-20 45s 1/0/1/0
5 15-20 45s 1/0/1/0
6 15-20 45s 1/0/1/0
7 15-20 45s 1/0/1/0

5) Reverse hack Squat

Set Weight Reps Done Reps Goal Rest Tempo
1 10-12 45s 1/0/1/0
2 10-12 45s 1/0/1/0
3 10-12 45s 1/0/1/0

6) Stiff-Legged Barbell Deadlift

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0

7) Seated Leg Curl

Set Weight Reps Done Reps Goal Rest Tempo
1 8-12 45s 1/0/1/0
2 8-12 45s 1/0/1/0
3 8-12 45s 1/0/1/0
4 8-12 45s 1/0/1/0
5 8-12 45s 1/0/1/0
6 8-12 45s 1/0/1/0
7 8-12 45s 1/0/1/0

8a) Crunches
Set Weight Reps Done Reps Goal Rest Tempo
1 14-20 45s 1/0/1/0
2 14-20 45s 1/0/1/0
3 14-20 45s 1/0/1/0
4 14-20 45s 1/0/1/0

8b) Medicine Ball Russian Twist

Set Weight Reps Done Reps Goal Rest Tempo
 1 14-20 45s 1/0/1/0
2 14-20 45s 1/0/1/0
3 14-20 45s 1/0/1/0
4 14-20 45s 1/0/1/0

8c) Hanging Leg Raise

Set Weight Reps Done Reps Goal Rest Tempo
1 14-20 45s 1/0/1/0
2 14-20 45s 1/0/1/0
3 14-20 45s 1/0/1/0
4 14-20 45s 1/0/1/0

8d) V-Ups
Set Weight Reps Done Reps Goal Rest Tempo
1 -99 45s 1/0/1/0
2 -99 45s 1/0/1/0
3 -99 45s 1/0/1/0
4 -99 45s 1/0/1/0

Chest & Calves

1) Dumbbell Flyes
Set Weight Reps Done Reps Goal Rest Tempo
1 10-12 45s 1/0/1/0
2 10-12 45s 1/0/1/0
3 10-12 45s 1/0/1/0
4 10-12 45s 1/0/1/0

2) Leverage Incline Chest Press

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 60s 1/0/1/0
2 8-10 60s 1/0/1/0
3 8-10 60s 1/0/1/0

3) Leverage Decline Chest Press

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 60s 1/0/1/0
2 8-10 60s 1/0/1/0
3 8-10 60s 1/0/1/0

4) Machine Bench Press

Set Weight Reps Done Reps Goal Rest Tempo
1 10-12 60s 1/0/1/0
2 10-12 60s 1/0/1/0
3 10-12 60s 1/0/1/0
4 10-12 60s 1/0/1/0
5 10-12 60s 1/0/1/0
6 10-12 60s 1/0/1/0
7 10-12 60s 1/0/1/0

5) Sled 45 Degree Calf Press

Set Weight Reps Done Reps Goal Rest Tempo
1 15-20 60s 1/0/1/0
2 15-20 60s 1/0/1/0
3 15-20 60s 1/0/1/0
4 15-20 60s 1/0/1/0

6) Standing Calf Raises

Set Weight Reps Done Reps Goal Rest Tempo
1 15-20 60s 1/0/1/0
2 15-20 60s 1/0/1/0
3 15-20 60s 1/0/1/0
4 15-20 60s 1/0/1/0
5 15-20 60s 1/0/1/0
6 15-20 60s 1/0/1/0
 7 15-20 60s 1/0/1/0

Biceps & Triceps

1) EZ Bar Spider Curl
Set Weight Reps Done Reps Goal Rest Tempo
1 10-12 45s 1/0/1/0
2 10-12 45s 1/0/1/0
3 10-12 45s 1/0/1/0
4 10-12 45s 1/0/1/0
5 10-12 45s 1/0/1/0
6 10-12 45s 1/0/1/0
7 10-12 45s 1/0/1/0

2) Alternating Incline Dumbbell Biceps Curl

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0

3) Machine Preacher Curls

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0

4) Seated Dumbbell Biceps Curl

Set Weight Reps Done Reps Goal Rest Tempo
1 10-12 45s 1/0/1/0

5) Barbell Close-Grip Bench Press

Set Weight Reps Done Reps Goal Rest Tempo
1 10-12 45s 1/0/1/0
2 10-12 45s 1/0/1/0
3 10-12 45s 1/0/1/0

6) Dumbbell Skullcrusher
Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0

7) Overhead Two-Arm Triceps Extension

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0

8) Triceps Overhead Extension with Rope

Set Weight Reps Done Reps Goal Rest Tempo
1 8-12 45s 1/0/1/0
2 8-12 45s 1/0/1/0
3 8-12 45s 1/0/1/0
4 8-12 45s 1/0/1/0
5 8-12 45s 1/0/1/0
6 8-12 45s 1/0/1/0
7 8-12 45s 1/0/1/0

Day 6
Day Off

Day 7
Day Off
FST-7 Workout Program #REF!
* = optional

Week 3
Back & Tricep Blast
1) Reverse-Grip Pulldown
Set Weight Reps Done Reps Goal Rest Tempo
1 10-12 45s 1/0/1/0
2 10-12 45s 1/0/1/0
3 10-12 45s 1/0/1/0

2) Cable Close Grip Pulldown

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0

3) Reverse Grip Bent-Over Barbell Rows

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0

4) Seated Cable Row

Set Weight Reps Done Reps Goal Rest Tempo
1 10-12 45s 1/0/1/0
2 10-12 45s 1/0/1/0
3 10-12 45s 1/0/1/0

5) Straight-Arm Lat Pulldown

Set Weight Reps Done Reps Goal Rest Tempo
1 8-12 45s 1/0/1/0
2 8-12 45s 1/0/1/0
3 8-12 45s 1/0/1/0
4 8-12 45s 1/0/1/0
5 8-12 45s 1/0/1/0
6 8-12 45s 1/0/1/0
7 8-12 45s 1/0/1/0

6) Rope Cable Triceps Extension

Set Weight Reps Done Reps Goal Rest Tempo
1 10-12 45s 1/0/1/0
2 10-12 45s 1/0/1/0
3 10-12 45s 1/0/1/0

7) Barbell Close-Grip Bench Press

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0

8) Weighted Triceps Dip

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0

9) Triceps Overhead Extension with Rope

Set Weight Reps Done Reps Goal Rest Tempo
1 8-12 45s 1/0/1/0
2 8-12 45s 1/0/1/0
3 8-12 45s 1/0/1/0
4 8-12 45s 1/0/1/0
 5 8-12 45s 1/0/1/0
6 8-12 45s 1/0/1/0
7 8-12 45s 1/0/1/0

Shoulders & Biceps Blasts

1) Dumbbell Lateral Raise
Set Weight Reps Done Reps Goal Rest Tempo
1 10-12 45s 1/0/1/0
2 10-12 45s 1/0/1/0
3 10-12 45s 1/0/1/0
4 10-12 45s 1/0/1/0

2) Seated Dumbbell Shoulder Press

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0
4 8-10 45s 1/0/1/0

3) Spider Bench Front Raise

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0

4) Dumbbell Lateral Raise

Set Weight Reps Done Reps Goal Rest Tempo
1 8-12 45s 1/0/1/0
2 8-12 45s 1/0/1/0
3 8-12 45s 1/0/1/0
4 8-12 45s 1/0/1/0
5 8-12 45s 1/0/1/0
6 8-12 45s 1/0/1/0
7 8-12 45s 1/0/1/0

5) EZ Bar Spider Curl

Set Weight Reps Done Reps Goal Rest Tempo
1 10-12 45s 1/0/1/0
2 10-12 45s 1/0/1/0
3 10-12 45s 1/0/1/0
4 10-12 45s 1/0/1/0
5 10-12 45s 1/0/1/0
6 10-12 45s 1/0/1/0
7 10-12 45s 1/0/1/0

6) EZ-Bar Curl
Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0

7) Machine Preacher Curls

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0

8) Cable Hammer Curl

Set Weight Reps Done Reps Goal Rest Tempo
1 10-12 45s 1/0/1/0
2 10-12 45s 1/0/1/0
3 10-12 45s 1/0/1/0
4 10-12 45s 1/0/1/0
5 10-12 45s 1/0/1/0
 6 10-12 45s 1/0/1/0
7 10-12 45s 1/0/1/0

Legs & Abs

1) Leg Extensions
Set Weight Reps Done Reps Goal Rest Tempo
1 12-15 45s 1/0/1/0
2 12-15 45s 1/0/1/0
3 12-15 45s 1/0/1/0
4 12-15 45s 1/0/1/0

2) Barbell Back Squat

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0

3) Machine Hack Squat

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0

4) 45 Degree Leg Press

Set Weight Reps Done Reps Goal Rest Tempo
1 15-20 45s 1/0/1/0
2 15-20 45s 1/0/1/0
3 15-20 45s 1/0/1/0
4 15-20 45s 1/0/1/0
5 15-20 45s 1/0/1/0
6 15-20 45s 1/0/1/0
7 15-20 45s 1/0/1/0

5) Seated Leg Curl

Set Weight Reps Done Reps Goal Rest Tempo
1 10-12 45s 1/0/1/0
2 10-12 45s 1/0/1/0
3 10-12 45s 1/0/1/0

6) Stiff-Legged Barbell Deadlift

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0

7) Lying Leg Curls

Set Weight Reps Done Reps Goal Rest Tempo
1 8-12 45s 1/0/1/0
2 8-12 45s 1/0/1/0
3 8-12 45s 1/0/1/0
4 8-12 45s 1/0/1/0
5 8-12 45s 1/0/1/0
6 8-12 45s 1/0/1/0
7 8-12 45s 1/0/1/0

8) Reverse Crunch
Set Weight Reps Done Reps Goal Rest Tempo
1 4 45s 1/0/1/0
2 4 45s 1/0/1/0
3 4 45s 1/0/1/0
4 4 45s 1/0/1/0
5 4 45s 1/0/1/0
6 4 45s 1/0/1/0
7 4 45s 1/0/1/0
 8 4 45s 1/0/1/0
9 4 45s 1/0/1/0
10 4 45s 1/0/1/0
11 4 45s 1/0/1/0
12 4 45s 1/0/1/0
13 4 45s 1/0/1/0
14 4 45s 1/0/1/0
15 4 45s 1/0/1/0
16 4 45s 1/0/1/0
17 4 45s 1/0/1/0
18 4 45s 1/0/1/0
19 4 45s 1/0/1/0
20 4 45s 1/0/1/0

9) Medicine Ball Russian Twist

Set Weight Reps Done Reps Goal Rest Tempo
1 14-20 60s 1/0/1/0
2 14-20 60s 1/0/1/0
3 14-20 60s 1/0/1/0
4 14-20 60s 1/0/1/0

10) V-Ups
Set Weight Reps Done Reps Goal Rest Tempo
1 14-20 60s 1/0/1/0
2 14-20 60s 1/0/1/0
3 14-20 60s 1/0/1/0
4 14-20 60s 1/0/1/0

11) Mountain Climber

Set Weight Reps Done Reps Goal Rest Tempo
1 -99 60s 1/0/1/0
2 -99 60s 1/0/1/0
3 -99 60s 1/0/1/0
4 -99 60s 1/0/1/0

Chest & Calves

1) Hammer Strength Machine Incline Bench Press
Set Weight Reps Done Reps Goal Rest Tempo
1 10-12 45s 1/0/1/0
2 10-12 45s 1/0/1/0
3 10-12 45s 1/0/1/0
4 10-12 45s 1/0/1/0

2) Dumbbell Flyes
Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 60s 1/0/1/0
2 8-10 60s 1/0/1/0
3 8-10 60s 1/0/1/0

3) Machine Bench Press

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0

4) Cable Standing Fly

Set Weight Reps Done Reps Goal Rest Tempo
1 10-12 60s 1/0/1/0
2 10-12 60s 1/0/1/0
3 10-12 60s 1/0/1/0
4 10-12 60s 1/0/1/0
5 10-12 60s 1/0/1/0
6 10-12 60s 1/0/1/0
7 10-12 60s 1/0/1/0
5) Standing Calf Raises
Set Weight Reps Done Reps Goal Rest Tempo
1 15-20 60s 1/0/1/0
2 15-20 60s 1/0/1/0
3 15-20 60s 1/0/1/0
4 15-20 60s 1/0/1/0

6) Sled 45 Degree Calf Press

Set Weight Reps Done Reps Goal Rest Tempo
1 15-20 60s 1/0/1/0
2 15-20 60s 1/0/1/0
3 15-20 60s 1/0/1/0
4 15-20 60s 1/0/1/0

7) Seated Calf Raise Machine

Set Weight Reps Done Reps Goal Rest Tempo
1 15-20 60s 1/0/1/0
2 15-20 60s 1/0/1/0
3 15-20 60s 1/0/1/0
4 15-20 60s 1/0/1/0
5 15-20 60s 1/0/1/0
6 15-20 60s 1/0/1/0
7 15-20 60s 1/0/1/0

Biceps & Triceps

1) Seated Dumbbell Biceps Curl
Set Weight Reps Done Reps Goal Rest Tempo
1 10-12 45s 1/0/1/0
2 10-12 45s 1/0/1/0
3 10-12 45s 1/0/1/0
4 10-12 45s 1/0/1/0
5 10-12 45s 1/0/1/0
6 10-12 45s 1/0/1/0
7 10-12 45s 1/0/1/0

2) Alternating Incline Dumbbell Biceps Curl

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0

3) Machine Preacher Curls

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0

4) EZ Bar Spider Curl

Set Weight Reps Done Reps Goal Rest Tempo
1 10-12 45s 1/0/1/0
2 10-12 45s 1/0/1/0
3 10-12 45s 1/0/1/0
4 10-12 45s 1/0/1/0
5 10-12 45s 1/0/1/0
6 10-12 45s 1/0/1/0
7 10-12 45s 1/0/1/0

5) Reverse Grip Triceps Pushdown

Set Weight Reps Done Reps Goal Rest Tempo
1 10-12 45s 1/0/1/0
2 10-12 45s 1/0/1/0
3 10-12 45s 1/0/1/0
6) Barbell Close-Grip Bench Press
Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0

7) Overhead Two-Arm Triceps Extension

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0

8) Rope Cable Triceps Extension

Set Weight Reps Done Reps Goal Rest Tempo
1 8-12 45s 1/0/1/0
2 8-12 45s 1/0/1/0
3 8-12 45s 1/0/1/0
4 8-12 45s 1/0/1/0
5 8-12 45s 1/0/1/0
6 8-12 45s 1/0/1/0
7 8-12 45s 1/0/1/0

Day 6
Day Off

Day 7
Day Off
FST-7 Workout Program #REF!
* = optional

Week 4
Day 1
1) Close-Grip Front Lat Pulldown
Set Weight Reps Done Reps Goal Rest Tempo
1 10-12 45s 1/0/1/0
2 10-12 45s 1/0/1/0
3 10-12 45s 1/0/1/0

2) Cable Close Grip Pulldown

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0

3) Bent Over Barbell Row

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0

4) V-Grip Cable Row

Set Weight Reps Done Reps Goal Rest Tempo
1 10-12 45s 1/0/1/0
2 10-12 45s 1/0/1/0
3 10-12 45s 1/0/1/0

5) Straight-Arm Lat Pulldown

Set Weight Reps Done Reps Goal Rest Tempo
1 8-12 45s 1/0/1/0
2 8-12 45s 1/0/1/0
3 8-12 45s 1/0/1/0
4 8-12 45s 1/0/1/0
5 8-12 45s 1/0/1/0
6 8-12 45s 1/0/1/0
7 8-12 45s 1/0/1/0

6) Rope Cable Triceps Extension

Set Weight Reps Done Reps Goal Rest Tempo
1 10-12 45s 1/0/1/0
2 10-12 45s 1/0/1/0
3 10-12 45s 1/0/1/0

7) Barbell Close-Grip Bench Press

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0

8) Weighted Triceps Dip

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0

9) Triceps Overhead Extension with Rope

Set Weight Reps Done Reps Goal Rest Tempo
1 8-12 45s 1/0/1/0
2 8-12 45s 1/0/1/0
3 8-12 45s 1/0/1/0
4 8-12 45s 1/0/1/0
 5 8-12 45s 1/0/1/0
6 8-12 45s 1/0/1/0
7 8-12 45s 1/0/1/0

Shoulders & Biceps Blasts

1) Seated Dumbbell Shoulder Press
Set Weight Reps Done Reps Goal Rest Tempo
1 10-12 45s 1/0/1/0
2 10-12 45s 1/0/1/0
3 10-12 45s 1/0/1/0
4 10-12 45s 1/0/1/0

2) Dumbbell Lateral Raise

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0
4 8-10 45s 1/0/1/0

3) Dumbbell Lateral Raise

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0

4) Spider Bench Front Raise

Set Weight Reps Done Reps Goal Rest Tempo
1 8-12 45s 1/0/1/0
2 8-12 45s 1/0/1/0
3 8-12 45s 1/0/1/0
4 8-12 45s 1/0/1/0
5 8-12 45s 1/0/1/0
6 8-12 45s 1/0/1/0
7 8-12 45s 1/0/1/0

5) EZ Bar Spider Curl

Set Weight Reps Done Reps Goal Rest Tempo
1 10-12 60s 1/0/1/0
2 10-12 60s 1/0/1/0
3 10-12 60s 1/0/1/0
4 10-12 60s 1/0/1/0
5 10-12 60s 1/0/1/0
6 10-12 60s 1/0/1/0
7 10-12 60s 1/0/1/0

6) Machine Preacher Curls

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 60s 1/0/1/0
2 8-10 60s 1/0/1/0
3 8-10 60s 1/0/1/0

7) Alternating Incline Dumbbell Biceps Curl

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 60s 1/0/1/0
2 8-10 60s 1/0/1/0
3 8-10 60s 1/0/1/0

8) EZ-Bar Curl
Set Weight Reps Done Reps Goal Rest Tempo
1 10-12 60s 1/0/1/0
2 10-12 60s 1/0/1/0
3 10-12 60s 1/0/1/0
4 10-12 60s 1/0/1/0
5 10-12 60s 1/0/1/0
 6 10-12 60s 1/0/1/0
7 10-12 60s 1/0/1/0

Legs & Abs

1) Dumbbell Lunges
Set Weight Reps Done Reps Goal Rest Tempo
1 12-15 45s 1/0/1/0
2 12-15 45s 1/0/1/0
3 12-15 45s 1/0/1/0
4 12-15 45s 1/0/1/0

2) Barbell Back Squat

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0

3) 45 Degree Leg Press

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0

4) Leg Extensions
Set Weight Reps Done Reps Goal Rest Tempo
1 15-20 45s 1/0/1/0
2 15-20 45s 1/0/1/0
3 15-20 45s 1/0/1/0
4 15-20 45s 1/0/1/0
5 15-20 45s 1/0/1/0
6 15-20 45s 1/0/1/0
7 15-20 45s 1/0/1/0

5) Reverse hack Squat

Set Weight Reps Done Reps Goal Rest Tempo
1 10-12 45s 1/0/1/0
2 10-12 45s 1/0/1/0
3 10-12 45s 1/0/1/0

6) Stiff-Legged Barbell Deadlift

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0

7) Seated Leg Curl

Set Weight Reps Done Reps Goal Rest Tempo
1 8-12 45s 1/0/1/0
2 8-12 45s 1/0/1/0
3 8-12 45s 1/0/1/0
4 8-12 45s 1/0/1/0
5 8-12 45s 1/0/1/0
6 8-12 45s 1/0/1/0
7 8-12 45s 1/0/1/0

8a) Crunches
Set Weight Reps Done Reps Goal Rest Tempo
1 14-20 45s 1/0/1/0
2 14-20 45s 1/0/1/0
3 14-20 45s 1/0/1/0
4 14-20 45s 1/0/1/0

8b) Medicine Ball Russian Twist

Set Weight Reps Done Reps Goal Rest Tempo
 1 14-20 45s 1/0/1/0
2 14-20 45s 1/0/1/0
3 14-20 45s 1/0/1/0
4 14-20 45s 1/0/1/0

8c) Hanging Leg Raise

Set Weight Reps Done Reps Goal Rest Tempo
1 14-20 45s 1/0/1/0
2 14-20 45s 1/0/1/0
3 14-20 45s 1/0/1/0
4 14-20 45s 1/0/1/0

8d) V-Ups
Set Weight Reps Done Reps Goal Rest Tempo
1 -99 45s 1/0/1/0
2 -99 45s 1/0/1/0
3 -99 45s 1/0/1/0
4 -99 45s 1/0/1/0

Chest & Calves

1) Dumbbell Flyes
Set Weight Reps Done Reps Goal Rest Tempo
1 10-12 45s 1/0/1/0
2 10-12 45s 1/0/1/0
3 10-12 45s 1/0/1/0
4 10-12 45s 1/0/1/0

2) Leverage Incline Chest Press

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 60s 1/0/1/0
2 8-10 60s 1/0/1/0
3 8-10 60s 1/0/1/0

3) Leverage Decline Chest Press

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 60s 1/0/1/0
2 8-10 60s 1/0/1/0
3 8-10 60s 1/0/1/0

4) Machine Bench Press

Set Weight Reps Done Reps Goal Rest Tempo
1 10-12 60s 1/0/1/0
2 10-12 60s 1/0/1/0
3 10-12 60s 1/0/1/0
4 10-12 60s 1/0/1/0
5 10-12 60s 1/0/1/0
6 10-12 60s 1/0/1/0
7 10-12 60s 1/0/1/0

5) Sled 45 Degree Calf Press

Set Weight Reps Done Reps Goal Rest Tempo
1 15-20 60s 1/0/1/0
2 15-20 60s 1/0/1/0
3 15-20 60s 1/0/1/0
4 15-20 60s 1/0/1/0

6) Standing Calf Raises

Set Weight Reps Done Reps Goal Rest Tempo
1 15-20 60s 1/0/1/0
2 15-20 60s 1/0/1/0
3 15-20 60s 1/0/1/0
4 15-20 60s 1/0/1/0
5 15-20 60s 1/0/1/0
6 15-20 60s 1/0/1/0
 7 15-20 60s 1/0/1/0

Biceps & Triceps

1) EZ Bar Spider Curl
Set Weight Reps Done Reps Goal Rest Tempo
1 10-12 45s 1/0/1/0
2 10-12 45s 1/0/1/0
3 10-12 45s 1/0/1/0
4 10-12 45s 1/0/1/0
5 10-12 45s 1/0/1/0
6 10-12 45s 1/0/1/0
7 10-12 45s 1/0/1/0

2) Alternating Incline Dumbbell Biceps Curl

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0

3) Machine Preacher Curls

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0

4) Seated Dumbbell Biceps Curl

Set Weight Reps Done Reps Goal Rest Tempo
1 10-12 45s 1/0/1/0

5) Barbell Close-Grip Bench Press

Set Weight Reps Done Reps Goal Rest Tempo
1 10-12 45s 1/0/1/0
2 10-12 45s 1/0/1/0
3 10-12 45s 1/0/1/0

6) Dumbbell Skullcrusher
Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0

7) Overhead Two-Arm Triceps Extension

Set Weight Reps Done Reps Goal Rest Tempo
1 8-10 45s 1/0/1/0
2 8-10 45s 1/0/1/0
3 8-10 45s 1/0/1/0

8) Triceps Overhead Extension with Rope

Set Weight Reps Done Reps Goal Rest Tempo
1 8-12 45s 1/0/1/0
2 8-12 45s 1/0/1/0
3 8-12 45s 1/0/1/0
4 8-12 45s 1/0/1/0
5 8-12 45s 1/0/1/0
6 8-12 45s 1/0/1/0
7 8-12 45s 1/0/1/0

Day 6
Day Off

Day 7
Day Off