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FST7 Sample Workout

This document provides sample workout routines using the FST-7 training method for various muscle groups. It lists 3-4 exercises for each muscle group to be done for 3-4 sets of 8-15 reps, followed by one exercise for 7 sets of 8-15 reps. Workouts are provided for triceps, quads, chest, shoulders, back, hamstrings, traps, rear delts, and calves. The routines were written by TheProCreator and last updated on October 6, 2008.

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George Sandle
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1K views2 pages

FST7 Sample Workout

This document provides sample workout routines using the FST-7 training method for various muscle groups. It lists 3-4 exercises for each muscle group to be done for 3-4 sets of 8-15 reps, followed by one exercise for 7 sets of 8-15 reps. Workouts are provided for triceps, quads, chest, shoulders, back, hamstrings, traps, rear delts, and calves. The routines were written by TheProCreator and last updated on October 6, 2008.

Uploaded by

George Sandle
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOC, PDF, TXT or read online on Scribd
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Sample FST-7 Workout

Written by TheProCreator
Wednesday, 23 July 2008 09:52 - Last Updated Monday, 06 October 2008 17:30
Sample Basic FST-7 bodypart routines
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
Sample FST-7 Workout
Written by TheProCreator
Wednesday, 23 July 2008 09:52 - Last Updated Monday, 06 October 2008 17:30
(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
Sample FST-7 Workout
Written by TheProCreator
Wednesday, 23 July 2008 09:52 - Last Updated Monday, 06 October 2008 17:30
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
Sample FST-7 Workout
Written by TheProCreator
Wednesday, 23 July 2008 09:52 - Last Updated Monday, 06 October 2008 17:30
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
*Proper form consists of leaning head and torso slightly forward and shrugging up to an
imaginary point behind your ears - do not roll shoulders. Reps should be done slowly with an
emphasis on squeezing the contraction point for a full one-second count.
Rear delts
Dumbbell rear lateral raise 3-4 x 12-15
Sample FST-7 Workout
Written by TheProCreator
Wednesday, 23 July 2008 09:52 - Last Updated Monday, 06 October 2008 17:30
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

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