My take on FST-7
General
Intermediate
Machine strength
Plan Details
The My take on FST-7 routine by Rock1977 is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
My take on FST-7. I am a veteran with a permanent injury to my back from deployments. So, for me, squats and deadlifts are out. I may not go super heavy, but that is because I wanna have good form. Piss poor form makes for piss poor exercise in my opinion.
Routine detail
Mon
Chest and Triceps
Est. 59 min
6 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Machine Fly
7 Sets x 12 Reps
Machine Assisted Dip
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
7 Sets x 12 Reps
Tue
Back and Biceps
Est. 60 min
6 exercises
Machine Assisted Pull-Up (Hammer Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable Rope Lat Pulldown
7 Sets x 12 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
7 Sets x 12 Reps
Wed
Legs
Est. 36 min
4 exercises
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Leg Press Calf Raise
4 Sets x 10 Reps
Machine Leg Press
7 Sets x 12 Reps
Thu
Shoulders and Traps
Est. 58 min
6 exercises
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Leverage Shoulder Press
7 Sets x 12 Reps
Barbell Behind the Back Shrug
4 Sets x 10 Reps
Leverage Machine Shrug
7 Sets x 12 Reps
Fri
Biceps and Triceps
Est. 83 min
8 exercises
Barbell Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Machine Hammer Curl
7 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
7 Sets x 12 Reps
Sat
REST
Est. 0 min
0 exercises
This day is empty
Sun
REST
Est. 0 min
0 exercises
This day is empty
