FST-7 Workout routine

[BigandStrong]

I am doing legs, they are just not shown as part of this routine.

Monday: Bi's

Alternating Dumbbell Curls - 3x8-12
Concentration Curls - 3x8-12
Barbell Curls - 7x8-12

Tuesday: Shoulders

Military Press - 3x8-12
Arnold Press - 3x8-12
Lateral Raises - 3x8-12 (includes front, side, rear)

Wednesday: Back

Barbell Rows - 4x8-12
Seated Cable Rows - 4x8-12
Shrugs - 4x8-12
Lat Pulldowns - 7x12-15

Thursday: Chest

Bench Press - 4x8-12
Incline Bench Press - 4x8-12
Dumbbell Flys - 7x8-12

Friday: Bi's

Alternating Dumbbell Curls - 3x8-12
Incline Dumbbell Curls- 3x8-12
Barbell Curls - 7x8-12

[t-gunz]

can i ask why legs are not included?

[ghettoboyd]

i dont care for this split to much. i agree with t-gunz that you need to include legs.half of your body weight is legs and working them actually stimulates your whole body to grow.i would also work major mucle groups like chest and back first. having your chest day after tricept day i think youll find to be counter-productive.just my 2 cents bro, goodluck.

[BigandStrong]

I said in the first post I am doing legs. They're just not posted because I am not doing FST-7 for them.

Here's my leg routine though.

Leg Extensions - 2x20
Squats - 3x6-10
Roman Deadlifts - 3x6-10
Lying Leg Curls - 3x6-10

How does that look ^^

[BigandStrong]

what about moving chest to friday and bi's to thursday?

[Rugbyboys]

i find splitting my chest and triceps the furthest apart helps with gains.....mind you i work larger msucle first so chest and calves monday down to biceps and triceps on friday... in fact i dont even see a tricep work out there?