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FST-7 phase 1

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate

Tags :

Description

Fst-7 phase 1 / 1-4 Weeks

Monday

Quads, Hams, & Calves w/Cardio

Muscle

Exercise Name

Timer

Reps

Sets

Track

Leg Extensions

40 sec

15

3

Progress Chart

Barbell Zercher Squat

40 sec

8

4

Progress Chart

Leg Press

40 sec

15

3

Progress Chart

Dumbbell Lunges

40 sec

15

3

Progress Chart

Hack Squat

40 sec

15

7

Progress Chart

Barbell Stiff-Legged Deadlift

40 sec

15

3

Progress Chart

Seated Leg Curl

40 sec

15

3

Progress Chart

Lying Leg Curls

40 sec

15

3

Progress Chart

Seated Calf Raise

40 sec

15

3

Progress Chart

Standing Calf Raises

40 sec

15

3

Progress Chart

Calf Press On Leg Press

40 sec

15

7

Progress Chart

Tuesday

Chest & Tris w/Abs

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Bench Press

40 sec

8

4

Progress Chart

Weighted Tricep Dips

40 sec

8

3

Progress Chart

Dumbbell Incline Bench Press

40 sec

8

3

Progress Chart

Dumbbell Incline Fly

40 sec

8

3

Progress Chart

Smith Machine Incline Bench Press

40 sec

8

7

Progress Chart

Cable Triceps Pushdown

40 sec

8

4

Progress Chart

Barbell Close Grip Bench Press

40 sec

8

3

Progress Chart

Bench Dip

40 sec

8

3

Progress Chart

Cable Rope Overhead Triceps Extension

40 sec

8

7

Progress Chart

Decline Crunch

40 sec

8

2

Progress Chart

Weight Plate Decline Crunch

40 sec

8

2

Progress Chart

Cable Crunch

40 sec

8

4

Progress Chart

Thursday

Back & Bis w/Cardio

Muscle

Exercise Name

Timer

Reps

Sets

Track

Pull Ups

40 sec

8

3

Progress Chart

Barbell Reverse Grip Bent Over Row

40 sec

8

2

Progress Chart

Barbell Bent Over Row

40 sec

8

2

Progress Chart

Leverage Machine Iso Row

40 sec

8

7

Progress Chart

Barbell Curl

40 sec

8

3

Progress Chart

Dumbbell Hammer Curls

40 sec

8

3

Progress Chart

Dumbbell Incline Curl

40 sec

8

3

Progress Chart

Barbell Close Grip Preacher Curl

40 sec

8

7

Progress Chart

Preacher Curl Machine

40 sec

8

7

Progress Chart

Friday

Shoulders,rear-delts, & Traps w/Abs

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Standing Press

40 sec

8

4

Progress Chart

Dumbbell One Arm Incline Lateral Raise

40 sec

8

3

Progress Chart

Cable One Arm Lateral Raise

40 sec

8

3

Progress Chart

Dumbbell Seated Bent Over Reverse Fly

40 sec

8

3

Progress Chart

Machine Deltoid Raise

40 sec

8

7

Progress Chart

Machine Reverse Flyes

40 sec

8

3

Progress Chart

Barbell Shrug

40 sec

8

3

Progress Chart

Dumbbell Shoulder Shrug

40 sec

8

3

Progress Chart

Smith Machine Shrug

40 sec

8

7

Progress Chart

Cable Rope Rear Delt Row

40 sec

8

3

Progress Chart

Saturday

Bis & Tris w Cardio & Abs

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Bicep Curl

40 sec

8

4

Progress Chart

Cable Rope Triceps Pushdown

40 sec

8

4

Progress Chart

Cable Standing Biceps Curl

40 sec

8

3

Progress Chart

Dumbbell Concentration Curls

40 sec

8

3

Progress Chart

Machine Triceps Extension

40 sec

8

3

Progress Chart

Barbell Spider Curl

40 sec

8

7

Progress Chart

Cable Reverse Grip Triceps Pushdown

40 sec

8

7

Progress Chart

ANY

cardio and core

Muscle

Exercise Name

Timer

Reps

Sets

Track

Treadmill Running

40 min

-

-

Progress Chart