my FST - 7 workout. any advice is helpfull

[NastyNate11586]

Ok so this is my first time posting a workout routine on here so go easy on me haha. Im also going to post up some pics of myself here right after i post this.

24 yrs old
189 lbs the electronis scale says 26% BF but it says something different every time i step on it so i dont trust it :/

day 1 Bis/Tris/Calves

Alternate DB curls-3-4 Sets x 8-12 Reps
Machine preacher curls-3 Sets x 8-12 Reps
E-Z Bar curls-7 Sets x 8-12 (30 secs between sets)

Close-grip bench press 3-4 x 8-12
Overhead cable extension 3-4 x 8-12
rope pulldowns 7 x 8-12

Standing calf raise 4 x 10-12
Seated calf raise 4 x 15-20
Leg press or calf sled raise 7 x 10-12

day 2 Legs

Leg extensions 3-4 x 8-15
Squats 4 x 8-12
Hack squat or leg press 3 x 8-15
Leg extension or leg press 7 x 8-15

day 3 rest

day 4 Chest/Tris

Incline dumbbell press 3-4 x 8-12
Incline dumbbell flye 3 x 8-12
Flat Hammer or dumbbell press 3 x 8-12
Pec deck or cable crossover 7 x 8-12

Tris are same as above

day 5 back

Reverse-grip pulldowns 3 x 12-15
Low cable row or 1-arm dumbbell row 3 x 8-12
Neutral-grip chin-ups 3 x failure
Hammer Strength row 7 x 8-12
(thinking i should add deadlifts in here but to be honest i was never shown how to do them right and didnt like them)

day 6 Shoulders/Bis

Seated dumbbell press 4 x 8-12
Barbell or dumbbell front raise 3 x 8-12
Dumbbell lateral raise 3 x 8-12
Lateral raise machine 7 x 8-12

Bis are same as above

day 7 rest


The workouts change up so i dont get bored but the sets and reps are the same. Iwas thinking about skipping legs all together since my legs r actually in good shape (prolly the only part of me haha) and i want to focus mostly on cardio and loosing BF. Good idea or bad idea??? I also wanted to ask which cardio routine is best for burning body fat? HIIT, LISS, or Intervals? or even a mix of them all? My cardio will be done after my workouts except on leg day, maybe go in the AM.

My goal is to loose body fat without loosing the muscle i have, also as you can see i hit arms twice because thats the area that is lacking most. Thank you for any advice you can give

[NastyNate11586]

How do i post the pictures of myself in here? I put one in my profile but it wont take any more.

[spywizard]

tinypics .com

[spywizard]

I've done fst7...

What i can tell you is you can over train with this type of routine..

so what i do is a strength training routine, then for the last exercise only i'll switch to this routine.. makes for a crazy pump and i do mean crazy pump

[NastyNate11586]

it says you can lift heavy for the 3 and 4 sets. then obviously you will have to take the weight way down to get 7 sets. ive used it before and i did get crazy pumps. but i also heard that you can overtrain.

[terraj]

I agree with Spy.

IMO doing the FST-7 for lacking muscles is best, for every group will overtrain for sure.

[NastyNate11586]

so maybe for arms thats a good idea? thats where i want the most size gains. what would be your advice on a better routine for the rest of me Terraj? how about which cardio?

thanx lots for the help so far

[terraj]

so maybe for arms thats a good idea? thats where i want the most size gains. what would be your advice on a better routine for the rest of me Terraj? how about which cardio?

thanx lots for the help so far

That's always hard to say without knowing how hard you train. You stated that you are training for weight loss, and not aiming for more mass right?

I would keep legs in there, big compounds like squats increase your Test levels, increase weight loss, keep your core tight and also make your whole body stronger.

I don't mind the look of your split, apart from Back day after Bis day ...bis not getting the rest they need right there...but I do like hitting arms twice a week. As for cardio, most say that HIIT is best if you are not very lean already, I think a combo of differing styles is best, done after weights.

But really it's all about diet man....

[NastyNate11586]

ya my diet is getting on track right now. i know thats a big area where i have been lax in the past. and yes i am aiming for weight loss right now. if i can loose the weight i know i will look way better and then i can worry more about gaining mass. ill deffinatly be hitting cardio every day.

with that split my Bis are getting 3 days of rest before back day, not enough rest?

[terraj]

ya my diet is getting on track right now. i know thats a big area where i have been lax in the past. and yes i am aiming for weight loss right now. if i can loose the weight i know i will look way better and then i can worry more about gaining mass. ill deffinatly be hitting cardio every day.

with that split my Bis are getting 3 days of rest before back day, not enough rest?

You are hitting back on day 5, back day = secondary bis on that day....my bis are touched after rows on back day. Then you have bis again on day 6....
Get it?

[dec11]

dont do bi's with delts, asking for injury and as terraj pointed out, bi's after back day isnt a good idea and neither are delts after back day. badly laid out and you will over train big time. why not do a simple 3day split?

chest and arms

legs and abs

back and shoulders

[spywizard]

You are hitting back on day 5, back day = secondary bis on that day....my bis are touched after rows on back day. Then you have bis again on day 6....
Get it?

What i do is week one i'll do back and bi on week two i'll do bi and back.. changing the order will allow for a big difference and keep your development even..

[Cagerat]

I modified my FST-7 program by starting out with a big exercise (Bench, Squat, Dead, Shoulder press) with low reps, then 2 asst exercises, then my 7 sets. and have made strength and size gains. You can quickly become overtrained with a program like this, that is why it is essential to eat enough, as well as get quality sleep.

[NastyNate11586]

ok guys thanx. with a 3 day split should i do more workouts for each muscle group? like 4? and also is that 3 days enough cardio to see some good drops in body fat?