FST7, 5 days split
Shared By : SzymonBarwacz
Frequency : 5 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Advanced
Downloads / Views : 4 / 733

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Description

Basic idea of training is to do it in split version. You do heavy exercises before main exercise with range of 8-12 reps resting proper amount of time with relatively high weight (3-4 sets). Last exercise preferentially isolated exercise consists of 7 sets (8-12 reps each) with short breaks (30-45s!). You can decrease weight to be able to stay in 8-12 rep range. In betweet sets you should drink a lot of water, additional stretching and constricting (posing) is adviced. After finishing muscle group do fascial stretching for trained muscle. Training stimulate fascia stretch what afect muscle growth. A lot of bodybuilding stars based their trainings on fst7 method, try it yourself!

Monday Arms + calves
Muscle Exercise Name Timer Reps Sets Track

Biceps

Barbell Curl Barbell Curl 60 sec 8 3 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 60 sec 8 3 Progress Chart

Biceps

Barbell Close Grip Preacher Curl Barbell Close Grip Preacher Curl 60 sec 8 7 Progress Chart

Triceps

EZ Bar Triceps Extension EZ Bar Triceps Extension 60 sec 8 3 Progress Chart

Triceps

Dip Dip 60 sec 8 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 8 7 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 60 sec 8 3 Progress Chart

Lower Legs

Calf Press on Leg Press Machine Calf Press on Leg Press Machine 60 sec 8 7 Progress Chart
Tuesday Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 8 4 Progress Chart

Upper Legs

Barbell Lunge Barbell Lunge 60 sec 8 3 Progress Chart

Upper Legs

Hack Squat Hack Squat 60 sec 8 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 8 7 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 8 3 Progress Chart

Upper Legs

Kneeling Leg Curl Kneeling Leg Curl 60 sec 8 3 Progress Chart

Upper Legs

Barbell Stiff-Legged Deadlift Barbell Stiff-Legged Deadlift 60 sec 8 3 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 8 7 Progress Chart
Thursday Chest and front shoulders + abs
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 8 3 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 60 sec 8 3 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 8 3 Progress Chart

Chest

Cable Cross Over Cable Cross Over 60 sec 8 7 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 60 sec 8 3 Progress Chart

Shoulders

Weight Plate Front Raise Weight Plate Front Raise 60 sec 8 7 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 60 sec 8 3 Progress Chart

Abs

Cable Seated Crunch Cable Seated Crunch 60 sec 8 7 Progress Chart
Friday Backs + shoulders
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Sumo Deadlift Barbell Sumo Deadlift 60 sec 8 3 Progress Chart

Back

Barbell Reverse Grip Bent Over Row Barbell Reverse Grip Bent Over Row 60 sec 8 3 Progress Chart

Back

Weighted Pull Ups Weighted Pull Ups 60 sec 8 3 Progress Chart

Back

Close Grip Vertical Row Close Grip Vertical Row 60 sec 8 3 Progress Chart

Back

Machine Lat Pull Down Machine Lat Pull Down 60 sec 8 7 Progress Chart

Shoulders

Cable One Arm Reverse Fly Cable One Arm Reverse Fly 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Bent Over Reverse Fly Dumbbell Bent Over Reverse Fly 60 sec 8 7 Progress Chart
Saturday Shoulders + biceps + glutes
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 8 3 Progress Chart

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 60 sec 8 3 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 60 sec 8 3 Progress Chart

Shoulders

Machine Deltoid Raise Machine Deltoid Raise 60 sec 8 7 Progress Chart

Biceps

Cable Rope Hammer Curls Cable Rope Hammer Curls 60 sec 8 3 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 60 sec 8 7 Progress Chart

Glutes

Barbell Hip Thrust Barbell Hip Thrust 60 sec 8 3 Progress Chart

Upper Legs

Thigh Abductor Thigh Abductor 60 sec 8 7 Progress Chart