My take on FST-7

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4 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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.

Chest and Triceps 6 exercises, 58 mins

Barbell Bench Press	4x8 reps	rest: 60s
Dumbbell Incline Bench Press	4x10 reps	rest: 60s
Machine Fly	7x12 reps	rest: 30s
Machine Assisted Dip	4x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	7x12 reps	rest: 30s

Back and Biceps 6 exercises, 1 hr 0 min

Machine Assisted Pull-Up (Hammer Grip)	4x8 reps	rest: 60s
Cable Seated Row	4x10 reps	rest: 60s
Cable Rope Lat Pulldown	7x12 reps	rest: 30s
EZ Bar Curl	4x8 reps	rest: 60s
Dumbbell Hammer Curl	4x10 reps	rest: 60s
Dumbbell Concentration Curl	7x12 reps	rest: 30s

Legs 4 exercises, 35 mins

Machine Leg Extension	4x10 reps	rest: 60s
Machine Leg Curl (Prone)	4x10 reps	rest: 60s
	4x10 reps	rest: 60s
Machine Leg Press	7x12 reps	rest: 30s

Shoulders and Traps 6 exercises, 58 mins

Barbell Shoulder Press	4x10 reps	rest: 60s
Dumbbell Lateral Raise	4x10 reps	rest: 60s
Machine Reverse Fly	4x10 reps	rest: 60s
Leverage Shoulder Press	7x12 reps	rest: 30s
Barbell Behind the Back Shrug	4x10 reps	rest: 60s
Leverage Machine Shrug	7x12 reps	rest: 30s

Biceps and Triceps 8 exercises, 1 hr 22 mins

Barbell Curl	4x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x8 reps	rest: 60s
Machine Hammer Curl	7x12 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	4x10 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	4x10 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	7x12 reps	rest: 60s