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Thread: FST-7 Workout routine

  1. #1
    Join Date
    Oct 2008
    Posts
    152

    FST-7 Workout routine

    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
    Last edited by BigandStrong; 06-01-2009 at 04:37 PM.

  2. #2
    Join Date
    May 2006
    Location
    sydney, australia
    Posts
    3,512
    can i ask why legs are not included?

  3. #3
    Join Date
    Apr 2008
    Location
    dont ask for a source thx
    Posts
    8,949
    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.

  4. #4
    Join Date
    Oct 2008
    Posts
    152
    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 ^^

  5. #5
    Join Date
    Oct 2008
    Posts
    152
    what about moving chest to friday and bi's to thursday?

  6. #6
    Join Date
    May 2009
    Posts
    70
    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?

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