CHULO FST-7
Shared By : elchulo2430 VIP
Frequency : 5 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Advanced
Downloads / Views : 4 / 349

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Description

FST-7 TRAINING PROGRAM
FASCIAL STRETCH TRAINING

Day 1 BICEPS/TRICEPS/CALVES
Muscle Exercise Name Timer Reps Sets Track

Biceps

Barbell Curl Barbell Curl 60 sec 12 4 Progress Chart

Biceps

Dumbbell Hammer Curls Dumbbell Hammer Curls 60 sec 12 4 Progress Chart

Biceps

Cable Standing Biceps Curl Cable Standing Biceps Curl 60 sec 12 7 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 60 sec 12 4 Progress Chart

Triceps

Dumbbell Seated Triceps Press Dumbbell Seated Triceps Press 60 sec 12 4 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 60 sec 12 7 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 60 sec 12 4 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 60 sec 12 7 Progress Chart
Day 2 LEGS
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Deep Squat Barbell Deep Squat 60 sec 12 4 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 12 4 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 30 sec 12 7 Progress Chart
Day 3 CHEST/TRICEPS
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 12 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 12 3 Progress Chart

Chest

Cable Cross Over Cable Cross Over 30 sec 12 7 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 60 sec 12 3 Progress Chart

Triceps

Dumbbell Seated Triceps Press Dumbbell Seated Triceps Press 60 sec 12 3 Progress Chart

Triceps

Cable Standing Triceps Extension Cable Standing Triceps Extension 30 sec 12 7 Progress Chart
Day 4 BACK/CALVES
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 12 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 12 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 30 sec 12 7 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 60 sec 12 3 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 30 sec 12 7 Progress Chart
Day 5 SHOULDERS/BICEPS
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 12 3 Progress Chart

Shoulders

Dumbbell One Arm Standing Front Raise Dumbbell One Arm Standing Front Raise 60 sec 12 3 Progress Chart

Shoulders

Dumbbell One Arm Side Lateral Raise Dumbbell One Arm Side Lateral Raise 30 sec 12 7 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 12 3 Progress Chart

Biceps

Dumbbell Alternate Incline Curl Dumbbell Alternate Incline Curl 60 sec 12 3 Progress Chart

Biceps

Cable Standing Curl Cable Standing Curl 30 sec 12 7 Progress Chart