FST-7 Training Program

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6 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

The FST-7 name stands for Fascial Stretch Training, which indicates that one of the primary objectives this program attempts to achieve is to stretch the fascia tissue, which is the soft connective tissue that is found surrounding your muscles as well as throughout the rest of the body.

It is primarily responsible for helping to maintain the structural integrity of the body, provide support and protection, as well as work as a shock absorber when you perform activity throughout the day, both in the gym and out.

When this tissue is stretched you will see increases in muscle growth. There will be a higher deliverance of minerals, amino acids and oxygen to the tissues.

With this set-up, perform seven sets of 15 reps for the last exercise you do for each muscle group. It's important to keep your rest periods between these sets shorter - right around 30 seconds total.

Note: it will be common to adjust the weight downward from what you'd normally use for this particular exercise due to the fact that you are using a much higher total number of sets and the longer rep range will demand that you're not lifting as heavy.

Biceps, Triceps, and Calves 8 exercises, 1 hr 31 mins

Barbell Curl	4x12 reps	rest: 60s
Dumbbell Hammer Curl	4x12 reps	rest: 60s
Cable Bicep Curl	7x12 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x12 reps	rest: 60s
Dumbbell Seated Tricep Press	4x12 reps	rest: 60s
Cable Rope Overhead Tricep Extension	7x12 reps	rest: 60s
Machine Seated Calf Raise	4x12 reps	rest: 60s
Machine Calf Raise	7x12 reps	rest: 60s

Legs :) 5 exercises, 45 mins

Band Squat	4x12 reps	rest: 60s
Machine Leg Press	4x12 reps	rest: 60s
Machine Seated Leg Curl	7x12 reps	rest: 60s
Barbell Bench Squat	3x8 reps	rest: 60s
Mountain Climber	3x8 reps	rest: 60s

OFF 2 exercises, 1 hr 3 mins

	Walking	0x0 reps	rest: 30s
	Recumbent Bike	0x0 reps	rest: 30s

Chest and Triceps 6 exercises, 1 hr 10 mins

Dumbbell Bench Press	4x12 reps	rest: 60s
Dumbbell Incline Bench Press	4x12 reps	rest: 60s
Cable Cross-Over	7x12 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x12 reps	rest: 60s
Dumbbell Seated Tricep Press	4x12 reps	rest: 60s
Cable Rope Overhead Tricep Extension	7x12 reps	rest: 60s

Back and Calves 5 exercises, 56 mins

Barbell Bent-Over Row	4x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 60s
Cable Seated Row	7x12 reps	rest: 60s
Machine Calf Raise	4x12 reps	rest: 60s
Machine Seated Calf Raise	7x12 reps	rest: 60s

Shoulders and Biceps 6 exercises, 1 hr 8 mins

Dumbbell Seated Shoulder Press	4x12 reps	rest: 60s
Dumbbell Front Raise	4x12 reps	rest: 60s
Dumbbell Lateral Raise	7x12 reps	rest: 60s
Barbell Curl	4x12 reps	rest: 60s
Dumbbell Incline Curl	4x12 reps	rest: 60s
Cable Bicep Curl	7x12 reps	rest: 60s