FST-7 Sample Workout
Triceps
Close-grip bench press 3-4 x 8-12
Weighted or machine dip 3 x 8-12
Overhead cable extension 7 x 8-12 (beginner and intermediate)
Skull crushers 7 x 8-12 (advanced)
.
Quads
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
.
Chest
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
.
Shoulders
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
.
Back
Warm-up:
Neutral-grip chin-ups 3 x failure
Wide-grip pulldowns 3 x 8-12
Barbell row 3 x 8-12
Hammer Strength row 3 x 8-12
Machine or cable pullover 7 x 8-15
.
Hamstrings
Lying leg curls 3-4 x 10-15
Stiff-leg deadlift 3-4 x 10-12
Single leg curl 3-4 x 10-15 each leg
Seated leg curls 7 x 10-15
.
Traps
Dumbbell shrugs 3-4 x 8-12
Machine shrugs 7 x 8-12
.
Rear delts
Dumbbell rear lateral raise 3-4 x 12-15
Reverse pec flye or cable 7 x 12-15
Rear laterals
.
Calves
Standing calf raise 4 x 10-12
Seated calf raise 4 x 15-20
Leg press or calf sled raise 7 x 10-12
So there you have it. A deeper look into the FST-7 system. Do you think this is something you will utilize in your workout? Do you already use it? Let us know in the comments below! Make sure to check out our Facebook and Twitter pages too for constant updates and news.
Sample workout and FST-7 information provided by HanyRambod.com
