FST7, 5 days split

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RATING: 47 (FROM 16 JEFIT MEMBERS)

4 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

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
Tuesday
Thursday
Friday
Saturday

Arms + calves 8 exercises, 1 hr 10 mins

Barbell Curl	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	7x8 reps	rest: 60s
EZ Bar Tricep Extension	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	7x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s
Machine Calf Press	7x8 reps	rest: 60s

Legs 8 exercises, 1 hr 8 mins

Barbell Squat	4x8 reps	rest: 60s
Barbell Lunge	3x8 reps	rest: 60s
Hack Squat	3x8 reps	rest: 60s
Machine Leg Extension	7x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Kneeling Leg Curl	3x8 reps	rest: 60s
Barbell Stiff-Leg Deadlift	3x8 reps	rest: 60s
Machine Seated Leg Curl	7x8 reps	rest: 60s

Chest and front shoulders + abs 8 exercises, 1 hr 11 mins

Barbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Cable Cross-Over	7x8 reps	rest: 60s
Barbell Military Press	3x8 reps	rest: 60s
Weight Plate Front Raise	7x8 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s
Cable Seated Crunch	7x8 reps	rest: 60s

Backs + shoulders 7 exercises, 59 mins

Barbell Sumo Deadlift	3x8 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	3x8 reps	rest: 60s
Weighted Pull-Up	3x8 reps	rest: 60s
Machine Vertical Row (Close Grip)	3x8 reps	rest: 60s
Machine Lat Pulldown	7x8 reps	rest: 60s
Cable One-Arm Reverse Fly	3x8 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	7x8 reps	rest: 60s

Shoulders + biceps + glutes 8 exercises, 1 hr 10 mins

Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Cable Rope Face Pull	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Machine Deltoid Raise	7x8 reps	rest: 60s
Cable Rope Hammer Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	7x8 reps	rest: 60s
Barbell Hip Thrust	3x8 reps	rest: 60s
Machine Hip Abduction	7x8 reps	rest: 60s