FST-7 Training Split. Wide-Grip Pull-Ups 3 sets of 10-12 reps 2.
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3-5 sets of 5-8 reps w 3-5 mins rest.
Fst 7 workout plan. T-Bar Rows 4 sets of 12 reps 4. Overhead cable extension 7 x 8-12. Ad Get the Workout Programs your competitors are already using - Start Now.
Ad Plus the 5 worst mistakes that can destroy your metabolism especially for women. Close-grip Bench Press 4 sets X 8-12 Reps Machine Dips or Weighted Dips 3 sets 8-12 reps. Seated Calf Raises FST-7 7 sets x 20-30 reps.
Hack Squats 3 sets x 8-10 reps. Standing EZ-Bar Curls 3 sets of 12 reps 8. What exactly is FST-7.
Weighted or machine dip 3 x 8-12. So in basic terms you will train that specific body part the chest for example on whichever day fits into your routine just as you would normally on any other day keeping your typical rep range between 8 and 12 reps. Biceps Triceps and Calves Biceps.
Rest periods are reduced to 3045 seconds and volume is increasedusually to seven sets hence the 7 in the title. Alternate dumbbell curls 3-4 x 8-12. The FST-7 Workout Routine Monday.
Leg Presses FST-7 7 sets x 8-10 reps. Chest and Biceps Wednesday. I like dumbbells and a lot of the programs I read on FST-7 include dumbbells so dumbbell press seemed like a perfect fit.
3 sets of 10-12 reps w 2-3 mins rest For side delts Lateral raises. Alternate dumbbell curls 3-4 x 8-12. Barbell Bicep Curls 3 sets X 8-12 reps Alternating Dumbbell Curls 3 sets X 8-12 reps Seated E-Z Bar Curls or Flat Bar Bicep Cable Curls 7 Sets X 8-12 Triceps.
EZ-bar curl 7 x 8-12 rest 30-45 seconds between sets while sipping water Quads. 5-6 workouts per week 60-90 min. 3 sets of 10-12 reps w 2-3.
Heres Phil Heaths back and biceps routine. That said Rambod ascribes nothing magical to the number seven. But typically on the final exercise for each body part things are done differently.
Exercises marked in the spreadsheet with a single asterisk only allow for 30-45 seconds in between sets. EZ-bar curl 7 x 8-12 rest 30-45 seconds between sets while sipping water Quads. 7 sets of 15-20 reps w 30-45 seconds rest.
FST-7 Back and Traps Workout. Stiff-Leg Deadlifts 3 sets x 8-10 reps. FST 7 for the legs.
FST-7 in Practice. Machine preacher curl 3 x 8-12. One-Arm Dumbbell Rows 3 sets of 10-12 reps 6.
Straight Arm Pulldowns 7 sets of 10-12 reps 7. This is just an example to go by. Seated dumbbell shoulder press.
Dont Wait - Let GetApp Help You Find The Perfect Software For Your Business Needs. Squats 3 sets x 8-10 reps. FST7 stands for Fascia Strength Training with the 7 representing a final seven sets of an exercise that is being followed for a specific body part.
Below is a basic mass building back workout. Dont Wait - Let GetApp Help You Find The Perfect Software For Your Business Needs. Box squat pause reps.
Close-grip bench press 3-4 x 8-12. Optional extra workout Sunday. That workout should consist of 3 or 4 exercises that are performed in the 8-12 rep range.
3-5 sets of 5-8 reps w 3-5 mins rest. Follow the dynamic warm ups described. Skull crushers 7 x 8-12.
Lying Leg Curls 3 sets x 8-10 reps. As we have already mentioned FST-7 should come at the end of your normal workout for a body part. Exercises marked with two asterisks recommend 5 extra partial reps on the last set to really work the target muscle.
Skull crushers 7 x 8-12. 7 sets of 15-20 reps. You perform 7 sets of between 8-10 reps with a rest between sets of about 45 seconds.
Back and Traps Tuesday. Leg Extensions 3 sets x 8-10 reps. Ad Plus the 5 worst mistakes that can destroy your metabolism especially for women.
Close-grip bench press 3-4 x 8-12. This is how you can exercise to raises your metabolism and keeps it running on high. FST 7 for the shoulders.
Overhead cable extension 7 x 8-12. Weighted or machine dip 3 x 8-12. Sample FST-7 Fascia Stretch Training 7 Routine Triceps.
Seated Leg Curls FST-7 7 sets x 8-10 reps. You can rearrange this training split to cater to your schedule. Dumbbell preacher curls.
You then finish with your FST-7 exercise. FST-7 is incredibly high volume and utilizes minimal rest in between sets. FST-7 is Fascia Stretch Training a discipline designed specifically to build a stage-ready physique that dominates the competitionthrough brutally hard burnout sessions.
Like the previous two sessions three to four sets of 8-to-12 reps and these are also heavy. Machine preacher curl 3 x 8-12. This is how you can exercise to raises your metabolism and keeps it running on high.
Sample FST-7 Fascia Stretch Training 7 Routine Triceps. The program is divided into two parts. Power-Grip Chin-Ups 3 sets of 10-12 reps 3.
Ad Get the Workout Programs your competitors are already using - Start Now. Shoulders and Triceps Saturday. Bent Over Rows 4 sets of 12 reps 5.
This portion requires another compound lift.
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