FST - 7 Training Sample Workout

Day 1: Chest

90-120 seconds of rest between sets

Barbell or Dumbell Incline Bench 3 sets x 8-12 reps

Dumbbell Flyes 3 sets x 8-12 reps

Flat Chest Press 3 sets x 8-12 reps

Incline Chest Press FST 7 sets of 8-12 reps 30 second rest between sets

Day 2: Back

Barbell Rows 3 sets of 8-12 reps

Cable Pulldowns 3 sets of 8-12 reps

One arm dumbbell row 3 sets of 8-12

Cable rows FST 7 sets of 8-12 reps

Day 3: Deltoids and Traps

Lateral Raises 3 sets of 8-12

Dumbbell Shoulder Press 3 sets of 8-12

Front Dumbbell Raises 3 sets of 8-12

Upright Rows (on cable of E-Z bar) FST 7 sets of 8-12

Day 4: REST

Day 5: Legs

Barbell Squat 3 sets 10-15

Leg Press 3 sets of 10-15

Leg Extension FST 7 sets of 10-15

Straight Leg Deadlifts 3 sets of 10-15

Lunges 3 sets of 10-15

Lying Leg Curl FST 7 sets of 10-15

Day 6: ARMS

Close Grip Bench Press 3 sets of 8-12

Rope Tricep Extension 3 sets of 8-12

Dumbbell Tricep Extension (Lying) FST 7 sets of 8-12

EZ Bar Curl 3 Sets of 8-12

Dumbbell Hammer Curl 3 sets of 8-12

Cable Overhead Curl FST 7 sets of 8-12