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14 views5 pagesFST-7 Workout Routine Schedule
This document presents a strength training routine divided into 7 days. Each day focuses on a different muscle group: Monday shoulders and biceps, Tuesday triceps and back, Wednesday thighs and abs, Thursday chest and calves, Friday biceps and triceps. Saturday and Sunday are rest days. The routine includes several exercises for each muscle group with 3-4 sets of 8-12 repetitions, using techniques such as FST.
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0% found this document useful (0 votes)
14 views5 pagesFST-7 Workout Routine Schedule
This document presents a strength training routine divided into 7 days. Each day focuses on a different muscle group: Monday shoulders and biceps, Tuesday triceps and back, Wednesday thighs and abs, Thursday chest and calves, Friday biceps and triceps. Saturday and Sunday are rest days. The routine includes several exercises for each muscle group with 3-4 sets of 8-12 repetitions, using techniques such as FST.
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FST 7 Routine
DAY MUSCLE GROUP
MONDAY SHOULDER/BICEPS
TUESDAY TRICEPS/BACK
WEDNESDAY THIGHS/ABDOMEN
THURSDAY CHEST/CALF
FRIDAY BICEPS/TRICEPS
SATURDAY REST
SUNDAY REST
The breaks between sets will be 60 seconds if it is said so.
opposite.
Rest periods between exercises of 90 seconds.
Shoulders/Biceps
EXERCISE SERIES REPS.
Seated lateral raise** 4 10-12
Seated dumbbell press 4 8-10
Front raise on incline bench** 3 8-10
Lateral leg raise, FST-7+ 7 8-12
Bicep curls on Scott bench with Z bar* 7 8-10
Standing barbell curls** 3 8-10
Push-up FST-7 hammer style*+ 7 8-10
Alternating dumbbell bicep curls** 3 8-10
Rest for 30 to 45 seconds between sets
Add 5partial repetitionsto the last series
Contract the muscles during the FST-7 rest period
Triceps/Back
EXERCISES
Reverse grip pulldowns
Pull-ups
T-Bar Row
Low pulley rowing**
FST-7 pull-downs with arms stretched *+
Tricep pushdowns on the pulley*
Close grip bench press
Parallel bar dips with weight**
Head extensions, on pulley*+
Rest for 30 to 45 seconds between sets.
Add 5partial repetitionsto the last series
Contract the muscles during the FST-7 rest period
Thighs/Abs
EXERCISES
Squats**
Deadlift*
Quadriceps extension*
Curl femoral sitting**
Lunges*+
Abdominal wheel on knees
Iron in movement
Abdominals in machine
Lumbar on machine
Rest for 30 to 45 seconds between sets
Add 5partial repetitionsto the last series
+Contract the muscles during the FST-7 rest period
Chest/Calves
EXERCISES
Inclined press on Hammer Machine**
Openings in flat bank
Bench press
Crosses between pulleys FST-7 *+
Heel raises standing
Heel raises on press
Seated Heel Raise FST-7*+
Rest for 30 to 45 seconds between sets
Add 5partial repetitionsto the last series
Contract the muscles during the FST-7 rest period
Biceps/triceps
EXERCISES
Tricep extensions, on a pulley* 3 10-12
Close-grip bench press 3 8-10
Parallel bar dips with weight** 3 8-10
Head extensions on a pulley*+ 7 8-12
Bicep curls on Scott bench with Z bar* 7 8-10
Standing barbell curls** 3 8-10
Push-up Hammer style FST-7*+ 7 8-10
Alternating dumbbell bicep curls** 3 8-10
Rest 30 to 45 seconds between sets
Add 5partial repetitionsto the last series
Contract the muscles during the FST-7 rest period