[go: up one dir, main page]
Scribd
Upload
1K views2 pages

FST7 Training Program 5 Days Weekly

The FST-7 Training Program is a 5-day workout routine focusing on different muscle groups each day: chest, back, legs, shoulders, and arms. Each day includes a mix of compound and isolation exercises, with a specific emphasis on FST-7 sets for enhanced muscle growth. Important notes include maintaining good form, resting adequately between sets, and staying hydrated.

Uploaded by

fahdalzab
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
1K views2 pages

FST7 Training Program 5 Days Weekly

The FST-7 Training Program is a 5-day workout routine focusing on different muscle groups each day: chest, back, legs, shoulders, and arms. Each day includes a mix of compound and isolation exercises, with a specific emphasis on FST-7 sets for enhanced muscle growth. Important notes include maintaining good form, resting adequately between sets, and staying hydrated.

Uploaded by

fahdalzab
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

FST-7 Training Program (5 Days a Week)

Day 1: Chest

- Bench Press: 4 sets x 8-10 reps

- Incline Dumbbell Press: 4 sets x 10 reps

- Chest Dips or Machine Press: 3 sets x 12 reps

- Cable Crossover (FST-7): 7 sets x 10-12 reps, 30-40 seconds rest

Day 2: Back

- Deadlift: 3 sets x 6-8 reps

- Barbell Rows: 4 sets x 10 reps

- Lat Pulldown: 4 sets x 12 reps

- Straight Arm Pulldown (FST-7): 7 sets x 12 reps

Day 3: Legs

- Squats: 4 sets x 8-10 reps

- Leg Press: 4 sets x 12 reps

- Romanian Deadlift: 3 sets x 10 reps

- Leg Extensions (FST-7): 7 sets x 12 reps

- (Optional: Leg Curls in FST-7 style)

Day 4: Shoulders

- Seated Shoulder Press: 4 sets x 10 reps

- Lateral Raises: 4 sets x 12 reps

- Rear Delt Flys: 4 sets x 12 reps


- Cable Lateral Raises (FST-7): 7 sets x 12 reps

Day 5: Arms (Biceps + Triceps)

- Barbell Curl: 4 sets x 10 reps

- Hammer Curl: 4 sets x 12 reps

- Triceps Pushdown: 4 sets x 10 reps

- Skull Crushers: 4 sets x 12 reps

- Cable Curl (FST-7 for biceps): 7 sets x 12 reps

- Overhead Rope Extension (FST-7 for triceps): 7 sets x 12 reps

Important Notes:

- Choose weights that allow for good form and muscle fatigue in the last reps.

- Rest 30-40 seconds in FST-7 sets.

- Hydrate between FST-7 sets.

You might also like