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Basic idea of training is to do it in split version. You do heavy exercises before main exercise with range of 8-12 reps resting proper amount of time with relatively high weight (3-4 sets). Last exercise preferentially isolated exercise consists of 7 sets (8-12 reps each) with short breaks (30-45s!). You can decrease weight to be able to stay in 8-12 rep range. In betweet sets you should drink a lot of water, additional stretching and constricting (posing) is adviced. After finishing muscle group do fascial stretching for trained muscle. Training stimulate fascia stretch what afect muscle growth. A lot of bodybuilding stars based their trainings on fst7 method, try it yourself!
Barbell Curl
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3x8 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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3x8 reps |
rest: 60s
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EZ Bar Preacher Curl (Close Grip)
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7x8 reps |
rest: 60s
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EZ Bar Tricep Extension
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3x8 reps |
rest: 60s
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Dip
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3x8 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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7x8 reps |
rest: 60s
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Machine Seated Calf Raise
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3x8 reps |
rest: 60s
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Machine Calf Press
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7x8 reps |
rest: 60s
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Barbell Squat
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4x8 reps |
rest: 60s
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Barbell Lunge
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3x8 reps |
rest: 60s
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Hack Squat
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3x8 reps |
rest: 60s
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Machine Leg Extension
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7x8 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x8 reps |
rest: 60s
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Machine Kneeling Leg Curl
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3x8 reps |
rest: 60s
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Barbell Stiff-Leg Deadlift
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3x8 reps |
rest: 60s
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Machine Seated Leg Curl
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7x8 reps |
rest: 60s
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Barbell Incline Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Incline Fly
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3x8 reps |
rest: 60s
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Dumbbell Bench Press
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3x8 reps |
rest: 60s
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Cable Cross-Over
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7x8 reps |
rest: 60s
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Barbell Military Press
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3x8 reps |
rest: 60s
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Weight Plate Front Raise
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7x8 reps |
rest: 60s
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Hanging Leg Raise
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3x8 reps |
rest: 60s
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Cable Seated Crunch
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7x8 reps |
rest: 60s
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Barbell Sumo Deadlift
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3x8 reps |
rest: 60s
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Barbell Bent-Over Row (Reverse Grip)
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3x8 reps |
rest: 60s
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Weighted Pull-Up
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3x8 reps |
rest: 60s
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Machine Vertical Row (Close Grip)
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3x8 reps |
rest: 60s
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Machine Lat Pulldown
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7x8 reps |
rest: 60s
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Cable One-Arm Reverse Fly
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3x8 reps |
rest: 60s
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Dumbbell Bent-Over Reverse Fly
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7x8 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x8 reps |
rest: 60s
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Cable Rope Face Pull
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3x8 reps |
rest: 60s
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Barbell Shrug
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3x8 reps |
rest: 60s
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Machine Deltoid Raise
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7x8 reps |
rest: 60s
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Cable Rope Hammer Curl
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3x8 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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7x8 reps |
rest: 60s
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Barbell Hip Thrust
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3x8 reps |
rest: 60s
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Machine Hip Abduction
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7x8 reps |
rest: 60s
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