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FST-7
General
Advanced
Machine cardio
Plan Details
The FST-7 routine by jvpelt is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
<a href="http://www.simplyshredded.com/fst-7-fascia-stretch-training-7-workout-routine-nutrition-guide.html">FST-7 info</a>
Routine detail
Mon
Back
Est. 33 min
5 exercises
FST-7 Barbell Deadlift
4 Sets x 8 Reps
FST-7 Close Grip Front Lat Pulldown
3 Sets x 12 Reps
FST-7 Barbell Bent Over Row
4 Sets x 8 Reps
FST-7 Cable Seated Row
7 Sets x 12 Reps
HIIT Indoor Cycling
1 Set
Tue
Hamstrings
Est. 33 min
5 exercises
FST-7 Lying Leg Curls
4 Sets x 8 Reps
FST-7 Hamstring Raise
3 Sets x 12 Reps
FST-7 Barbell Stiff-Legged Deadlift
4 Sets x 8 Reps
FST-7 Lying One Leg Curl
7 Sets x 12 Reps
HIIT Indoor Cycling
1 Set
Wed
Biceps / Triceps
Est. 51 min
7 exercises
FST-7 EZ Bar Curl
4 Sets x 8 Reps
FST-7 Barbell Curls Lying Against An Incline
3 Sets x 12 Reps
FST-7 Cable Standing Curl
7 Sets x 12 Reps
FST-7 EZ Bar Triceps Extension
4 Sets x 8 Reps
FST-7 Weighted Tricep Dips
3 Sets x 12 Reps
FST-7 Cable Triceps Pushdown
7 Sets x 12 Reps
HIIT Indoor Cycling
1 Set
Thu
Chest
Est. 33 min
5 exercises
FST-7 Barbell Bench Press
4 Sets x 8 Reps
FST-7 Dumbbell Fly
3 Sets x 12 Reps
FST-7 Dumbbell Incline Bench Press
4 Sets x 8 Reps
FST-7 Dumbbell Incline Fly
7 Sets x 12 Reps
HIIT Indoor Cycling
1 Set
Fri
Quadriceps
Est. 42 min
6 exercises
FST-7 Barbell Squat
4 Sets x 8 Reps
FST-7 Leg Extension
3 Sets x 12 Reps
FST-7 Leg Press
4 Sets x 8 Reps
FST-7 Hack Squat with Narrow Stance
7 Sets x 12 Reps
FST-7 Calf Raise
7 Sets x 12 Reps
HIIT Indoor Cycling
1 Set
Sat
Shoulders
Est. 49 min
7 exercises
FST-7 Barbell Standing Military Press
4 Sets x 8 Reps
FST-7 Dumbbell Front Raise
3 Sets x 12 Reps
FST-7 Dumbbell One Arm Side Lateral Raise
4 Sets x 8 Reps
FST-7 BO Reverse Flyes
7 Sets x 12 Reps
FST-7 Dumbbell Shoulder Shrug
3 Sets x 12 Reps
FST-7 Barbell Shrugs
7 Sets x 12 Reps
HIIT Indoor Cycling
1 Set
Any
Walking
Est. 62 min
1 exercise
Walking
3 Sets
