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FST-7 Training Program
Cutting
Intermediate
Machine strength
Plan Details
The FST-7 Training Program routine by taylore9 is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
The FST-7 name stands for Fascial Stretch Training, which indicates that one of the primary objectives this program attempts to achieve is to stretch the fascia tissue, which is the soft connective tissue that is found surrounding your muscles as well as throughout the rest of the body. It is primarily responsible for helping to maintain the structural integrity of the body, provide support and protection, as well as work as a shock absorber when you perform activity throughout the day, both in the gym and out. When this tissue is stretched you will see increases in muscle growth. There will be a higher deliverance of minerals, amino acids and oxygen to the tissues. With this set-up, perform seven sets of 15 reps for the last exercise you do for each muscle group. It's important to keep your rest periods between these sets shorter - right around 30 seconds total. Note: it will be common to adjust the weight downward from what you'd normally use for this particular exercise due to the fact that you are using a much higher total number of sets and the longer rep range will demand that you're not lifting as heavy.
Routine detail
Mon
Biceps, Triceps, and Calves
Est. 92 min
8 exercises
Barbell Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Cable Bicep Curl
7 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Dumbbell Seated Tricep Press
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
7 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Calf Raise
7 Sets x 12 Reps
Tue
Legs :)
Est. 46 min
5 exercises
Band Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Seated Leg Curl
7 Sets x 12 Reps
Barbell Bench Squat
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Wed
OFF
Est. 63 min
2 exercises
Walking
1 Set
Recumbent Bike
1 Set
Thu
Chest and Triceps
Est. 70 min
6 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Cable Cross-Over
7 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Dumbbell Seated Tricep Press
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
7 Sets x 12 Reps
Fri
Back and Calves
Est. 56 min
5 exercises
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
7 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Machine Seated Calf Raise
7 Sets x 12 Reps
Sat
Shoulders and Biceps
Est. 69 min
6 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Front Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
7 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Cable Bicep Curl
7 Sets x 12 Reps
Sun
OFF
Est. 63 min
2 exercises
Walking
1 Set
Field Sports
1 Set
