FST-7 Workout Program

By Hany Rambod

Experience

Advanced (3+ years)

Days per week

5 days

Time

89 minutes

Genders

Female, Male

Goals

Bodybuilding (Female | Male)

Build Muscle (Female | Male)

Tone Body (Female | Male)

Description

FST-7 (aka Fascia Stretch Training) is a bodybuilding workout routine designed to induce maximal hypertrophy by stretching the fascia, which is connective tissue in the body that separates muscle from

Source

liftvault.com

Equipment

Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, EZ Bar, Machine, Medicine Ball

Average Exertion

Average Cardio Intensity

Workout Type

Split

Experience

Advanced (3+ years)

Time

89 minutes

Genders

Female, Male

Days per week

5 days

Goals

Bodybuilding (Female | Male)

Build Muscle (Female | Male)

Tone Body (Female | Male)

Description

Equipment

Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, EZ Bar, Machine, Medicine Ball

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

liftvault.com

Workout Overview

Day 1: Back & Tricep Blast

Day 2: Shoulders & Biceps Blasts

Day 3: Legs & Abs

Day 4: Chest & Calves

Day 5: Biceps & Triceps

Day 6: Rest

Day 7: Rest

Next Week

Week 1

Back & Tricep Blast

Scroll to top

Please follow the Dynamic Warm up Protocols before doing the exercises.

Dynamic Warm Up Protocol B

Upright bike Level 6 for 10 minutes

3 rounds each

Push ups 10 reps

Light banded upright rows 10 reps

Underhand lat pulldowns 10 reps

*add 5 partial reps to the last set of each exercises

Exercise	Sets	Reps	Rest
1. Reverse-Grip Pulldown BACK - Lat Pulldown Reverse Grip - G.A.M.E. (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	10 - 12 reps	45s
2. Cable Close Grip Pulldown ▶	3 sets	8 - 10 reps	45s
3. Reverse Grip Bent-Over Rows سحب بار قبضة عكسية - سحب بار اولمبي قبضة عكسية - Reverse Grip Bent-Over Rows by Arabian Bodybuilding	3 sets	8 - 10 reps	45s
4. Seated Cable Row ▶	3 sets	10 - 12 reps	45s
5. Straight-Arm Pulldown How to PROPERLY Straight-Arm Lat Pulldown for Bigger Lats by Colossus Fitness	7 sets	8 - 12 reps	45s
6. Rope Pressdown Rope Press Down by Gold's Gym British Columbia	3 sets	10 - 12 reps	45s
7. Close-Grip Bench Press ▶	3 sets	8 - 10 reps	45s
8. Weighted Triceps Dip Tricep Dips w. Weighted belt dip bar TRICEP by Steve Roberts	3 sets	8 - 10 reps	45s
9. Triceps Overhead Extension with Rope Overhead Rope Cable Tricep Extensions by Avid Fitness	7 sets	8 - 12 reps	45s

Shoulders & Biceps Blasts

Scroll to top

Please follow the Dynamic Warm up Protocols before doing the exercises.

Dynamic Warm Up Protocol B

Upright bike Level 6 for 10 minutes

3 rounds each

Push ups 10 reps

Light banded upright rows 10 reps

Underhand lat pulldowns 10 reps

*add 5 partial reps to the last set of each exercises

Exercise	Sets	Reps	Rest	Notes
1. Dumbbell Lateral Raise ▶	4 sets	10 - 12 reps	45s	Do it seated
2. Seated Dumbbell Shoulder Press ▶	4 sets	8 - 10 reps	45s
3. Spider Bench Front Raise ▶	3 sets	8 - 10 reps	45s
4. Dumbbell Lateral Raise ▶	7 sets	8 - 12 reps	45s	Do it standing
5. Spider Curl BB Preacher Spider Curls by Avid Fitness	7 sets	10 - 12 reps	45s
6. EZ-Bar Curl ▶	3 sets	8 - 10 reps	45s	Do it standing
7. Machine Preacher Curls Biceps Exercises -- Machine Preacher Curl by Fitnessyard	3 sets	8 - 10 reps	45s
8. Cable Hammer Curl ▶	7 sets	10 - 12 reps	45s

Legs & Abs

Scroll to top

Please follow the Dynamic Warm up Protocols before doing the exercises.

Dynamic Warm Up Protocol A

Treadmill, 3% incline 3 mph, 10 minutes walking

3 rounds each

air squats 10 reps

walking lunges 10 reps per leg

hyper extensions 15 reps

*add 5 partial reps to the last set of each exercises

***Do abs as a circuit with no rest between sets.

Rest 60 seconds after each circuit.

Exercise	Sets	Reps	Rest
1. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	4 sets	12 - 15 reps	45s
2. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	8 - 10 reps	45s
3. Machine Hack Squat Quadriceps Exercises -- Sled Hack Squat by Fitnessyard	3 sets	8 - 10 reps	45s
4. 45 Degree Leg Press How to PROPERLY Leg Press \| 3 Leg Press Variations for Muscle Gain by Colossus Fitness	7 sets	15 - 20 reps	45s
5. Seated Leg Curl فخذ خلفي جالس - رجلين جالس - Seated Leg Curl by Arabian Bodybuilding	3 sets	10 - 12 reps	45s
6. Stiff-Legged Barbell Deadlift Straight Leg Deadlifts Good Mornings Superset ~ Fighter Workout 2 by David Kimmerle	3 sets	8 - 10 reps	45s
7. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	7 sets	8 - 12 reps	45s
8. Reverse Crunch Body Weight Reverse Crunch by ChadMollickDotCom	14 - 20 sets	4 reps	45s
9. Medicine Ball Russian Twist Medicine Ball Russian Twist by Avid Fitness	4 sets	14 - 20 reps	60s
10. V-up V Up Abs Exercise by David Kimmerle	4 sets	14 - 20 reps	60s
11. Mountain Climber How to Do Mountain Climbers Properly - Great Core Exercise for Beginners by Fit Father Project - Fitness For Busy Fathers	4 sets	AMAP reps	60s

Chest & Calves

Scroll to top

Please follow the Dynamic Warm up Protocols before doing the exercises.

Dynamic Warm Up Protocol B

Upright bike Level 6 for 10 minutes

3 rounds each

Push ups 10 reps

Light banded upright rows 10 reps

Underhand lat pulldowns 10 reps

*add 5 partial reps to the last set of each exercises

Exercise	Sets	Reps	Rest
1. Hammer Strength Machine Incline Bench Press ▶	4 sets	10 - 12 reps	45s
2. Dumbbell Flys ▶	3 sets	8 - 10 reps	60s
3. Machine Bench Press Machine Chest Press by Avid Fitness	3 sets	8 - 10 reps	45s
4. Cable Standing Fly ▶	7 sets	10 - 12 reps	60s
5. Standing Calf Raises Body Weight Calf Raises by Vegan Muscle and Fitness	4 sets	15 - 20 reps	60s
6. Sled 45 Degree Calf Press ▶	4 sets	15 - 20 reps	60s
7. Seated Calf Raise Machine ▶	7 sets	15 - 20 reps	60s

Biceps & Triceps

Scroll to top

Please follow the Dynamic Warm up Protocols before doing the exercises.

Dynamic Warm Up Protocol B

Upright bike Level 6 for 10 minutes

3 rounds each

Push ups 10 reps

Light banded upright rows 10 reps

Underhand lat pulldowns 10 reps

*add 5 partial reps to the last set of each exercises

Exercise	Sets	Reps	Rest	Notes
1. Seated Dumbbell Biceps Curl ▶	7 sets	10 - 12 reps	45s
2. Alternating Incline Dumbbell Biceps Curl BICEPS - Incline Dumbbell Curl - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	8 - 10 reps	45s
3. Machine Preacher Curls Biceps Exercises -- Machine Preacher Curl by Fitnessyard	3 sets	8 - 10 reps	45s
4. Spider Curl BB Preacher Spider Curls by Avid Fitness	7 sets	10 - 12 reps	45s
5. Reverse Grip Triceps Pushdown Tricep Cable Reverse Grip Pushdowns by David Kimmerle	3 sets	10 - 12 reps	45s
6. Close-Grip Bench Press ▶	3 sets	8 - 10 reps	45s
7. Overhead Two-Arm Triceps Extension ▶	3 sets	8 - 10 reps	45s	Lay down on this exercise
8. Rope Pressdown Rope Press Down by Gold's Gym British Columbia	7 sets	8 - 12 reps	45s

Week 2

Day 1

Scroll to top

Please follow the Dynamic Warm up Protocols before doing the exercises.

Dynamic Warm Up Protocol B

Push ups 10 reps

Light banded upright rows 10 reps

Underhand lat pulldowns 10 reps

*add 5 partial reps to the last set of each exercises

Exercise	Sets	Reps	Rest
1. Close-Grip Front Lat Pulldown ▶	3 sets	10 - 12 reps	45s
2. Cable Close Grip Pulldown ▶	3 sets	8 - 10 reps	45s
3. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	3 sets	8 - 10 reps	45s
4. V-Grip Cable Row V-Grip Cable Row Exercise Demo by kyler max	3 sets	10 - 12 reps	45s
5. Straight-Arm Pulldown How to PROPERLY Straight-Arm Lat Pulldown for Bigger Lats by Colossus Fitness	7 sets	8 - 12 reps	45s
6. Rope Pressdown Rope Press Down by Gold's Gym British Columbia	3 sets	10 - 12 reps	45s
7. Close-Grip Bench Press ▶	3 sets	8 - 10 reps	45s
8. Weighted Triceps Dip Tricep Dips w. Weighted belt dip bar TRICEP by Steve Roberts	3 sets	8 - 10 reps	45s
9. Triceps Overhead Extension with Rope Overhead Rope Cable Tricep Extensions by Avid Fitness	7 sets	8 - 12 reps	45s

Shoulders & Biceps Blasts

Scroll to top

Please follow the Dynamic Warm up Protocols before doing the exercises.

Dynamic Warm Up Protocol B

Push ups 10 reps

Light banded upright rows 10 reps

Underhand lat pulldowns 10 reps

*add 5 partial reps to the last set of each exercises

Exercise	Sets	Reps	Rest	Notes
1. Seated Dumbbell Shoulder Press ▶	4 sets	10 - 12 reps	45s
2. Dumbbell Lateral Raise ▶	4 sets	8 - 10 reps	45s	Do it seated
3. Dumbbell Lateral Raise ▶	3 sets	8 - 10 reps	45s	Do it standing up
4. Spider Bench Front Raise ▶	7 sets	8 - 12 reps	45s
5. Spider Curl BB Preacher Spider Curls by Avid Fitness	7 sets	10 - 12 reps	60s
6. Machine Preacher Curls Biceps Exercises -- Machine Preacher Curl by Fitnessyard	3 sets	8 - 10 reps	60s
7. Alternating Incline Dumbbell Biceps Curl BICEPS - Incline Dumbbell Curl - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	8 - 10 reps	60s
8. EZ-Bar Curl ▶	7 sets	10 - 12 reps	60s	Do it standing

Legs & Abs

Scroll to top

Please follow the Dynamic Warm up Protocols before doing the exercises.

Dynamic Warm Up Protocol A

Treadmill, 3% incline 3mph, 10 minutes walking

3 rounds each

air squats 10 reps

walking lunges 10 reps per leg

hyper extensions 15 reps

*add 5 partial reps to the last set of each exercises

***Do abs as a circuit with no rest between sets.

Rest 60 seconds after each circuit.

Exercise	Sets	Reps	Rest
1. Dumbbell Lunges ▶	4 sets	12 - 15 reps	45s
2. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	8 - 10 reps	45s
3. 45 Degree Leg Press How to PROPERLY Leg Press \| 3 Leg Press Variations for Muscle Gain by Colossus Fitness	3 sets	8 - 10 reps	45s
4. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	7 sets	15 - 20 reps	45s
5. Reverse hack Squat The Most Underrated Squat Accessory by CanditoTrainingHQ	3 sets	10 - 12 reps	45s
6. Stiff-Legged Barbell Deadlift Straight Leg Deadlifts Good Mornings Superset ~ Fighter Workout 2 by David Kimmerle	3 sets	8 - 10 reps	45s
7. Seated Leg Curl فخذ خلفي جالس - رجلين جالس - Seated Leg Curl by Arabian Bodybuilding	7 sets	8 - 12 reps	45s
8A. Crunches ▶	4 sets	14 - 20 reps	45s
8B. Medicine Ball Russian Twist Medicine Ball Russian Twist by Avid Fitness	4 sets	14 - 20 reps	45s
8C. Hanging Leg Raise ▶	4 sets	14 - 20 reps	45s
8D. V-up V Up Abs Exercise by David Kimmerle	4 sets	AMAP reps	45s

Chest & Calves

Scroll to top

Please follow the Dynamic Warm up Protocols before doing the exercises.

Dynamic Warm Up Protocol B

Push ups 10 reps

Light banded upright rows 10 reps

Underhand lat pulldowns 10 reps

*add 5 partial reps to the last set of each exercises

Exercise	Sets	Reps	Rest
1. Dumbbell Flys ▶	4 sets	10 - 12 reps	45s
2. Leverage Incline Chest Press Incline chest press for the HOIST machine by New Body Alliance	3 sets	8 - 10 reps	60s
3. Leverage Decline Chest Press Tutorial Decline Leverage Chest Press by Get Right Results	3 sets	8 - 10 reps	60s
4. Machine Bench Press Machine Chest Press by Avid Fitness	7 sets	10 - 12 reps	60s
5. Sled 45 Degree Calf Press ▶	4 sets	15 - 20 reps	60s
6. Standing Calf Raises Body Weight Calf Raises by Vegan Muscle and Fitness	7 sets	15 - 20 reps	60s

Biceps & Triceps

Scroll to top

Please follow the Dynamic Warm up Protocols before doing the exercises.

Dynamic Warm Up Protocol B

Push ups 10 reps

Light banded upright rows 10 reps

Underhand lat pulldowns 10 reps

*add 5 partial reps to the last set of each exercises

Exercise	Sets	Reps	Rest	Notes
1. Spider Curl BB Preacher Spider Curls by Avid Fitness	7 sets	10 - 12 reps	45s
2. Alternating Incline Dumbbell Biceps Curl BICEPS - Incline Dumbbell Curl - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	8 - 10 reps	45s
3. Machine Preacher Curls Biceps Exercises -- Machine Preacher Curl by Fitnessyard	3 sets	8 - 10 reps	45s
4. Seated Dumbbell Biceps Curl ▶	7 - 1 sets	10 - 12 reps	45s
5. Close-Grip Bench Press ▶	3 sets	10 - 12 reps	45s
6. Dumbbell Tricep Extension -Pronated Grip ▶	3 sets	8 - 10 reps	45s
7. Overhead Two-Arm Triceps Extension ▶	3 sets	8 - 10 reps	45s	Do it laying down
8. Triceps Overhead Extension with Rope Overhead Rope Cable Tricep Extensions by Avid Fitness	7 sets	8 - 12 reps	45s

Week 3

Back & Tricep Blast

Scroll to top

Please follow the Dynamic Warm up Protocols before doing the exercises.

Dynamic Warm Up Protocol B

Upright bike Level 6 for 10 minutes

3 rounds each

Push ups 10 reps

Light banded upright rows 10 reps

Underhand lat pulldowns 10 reps

*add 5 partial reps to the last set of each exercises

Exercise	Sets	Reps	Rest
1. Reverse-Grip Pulldown BACK - Lat Pulldown Reverse Grip - G.A.M.E. (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	10 - 12 reps	45s
2. Cable Close Grip Pulldown ▶	3 sets	8 - 10 reps	45s
3. Reverse Grip Bent-Over Rows سحب بار قبضة عكسية - سحب بار اولمبي قبضة عكسية - Reverse Grip Bent-Over Rows by Arabian Bodybuilding	3 sets	8 - 10 reps	45s
4. Seated Cable Row ▶	3 sets	10 - 12 reps	45s
5. Straight-Arm Pulldown How to PROPERLY Straight-Arm Lat Pulldown for Bigger Lats by Colossus Fitness	7 sets	8 - 12 reps	45s
6. Rope Pressdown Rope Press Down by Gold's Gym British Columbia	3 sets	10 - 12 reps	45s
7. Close-Grip Bench Press ▶	3 sets	8 - 10 reps	45s
8. Weighted Triceps Dip Tricep Dips w. Weighted belt dip bar TRICEP by Steve Roberts	3 sets	8 - 10 reps	45s
9. Triceps Overhead Extension with Rope Overhead Rope Cable Tricep Extensions by Avid Fitness	7 sets	8 - 12 reps	45s

Shoulders & Biceps Blasts

Scroll to top

Please follow the Dynamic Warm up Protocols before doing the exercises.

Dynamic Warm Up Protocol B

Upright bike Level 6 for 10 minutes

3 rounds each

Push ups 10 reps

Light banded upright rows 10 reps

Underhand lat pulldowns 10 reps

*add 5 partial reps to the last set of each exercises

Exercise	Sets	Reps	Rest	Notes
1. Dumbbell Lateral Raise ▶	4 sets	10 - 12 reps	45s	Do it seated
2. Seated Dumbbell Shoulder Press ▶	4 sets	8 - 10 reps	45s
3. Spider Bench Front Raise ▶	3 sets	8 - 10 reps	45s
4. Dumbbell Lateral Raise ▶	7 sets	8 - 12 reps	45s	Do it standing
5. Spider Curl BB Preacher Spider Curls by Avid Fitness	7 sets	10 - 12 reps	45s
6. EZ-Bar Curl ▶	3 sets	8 - 10 reps	45s	Do it standing
7. Machine Preacher Curls Biceps Exercises -- Machine Preacher Curl by Fitnessyard	3 sets	8 - 10 reps	45s
8. Cable Hammer Curl ▶	7 sets	10 - 12 reps	45s

Legs & Abs

Scroll to top

Please follow the Dynamic Warm up Protocols before doing the exercises.

Dynamic Warm Up Protocol A

Treadmill, 3% incline 3 mph, 10 minutes walking

3 rounds each

air squats 10 reps

walking lunges 10 reps per leg

hyper extensions 15 reps

*add 5 partial reps to the last set of each exercises

***Do abs as a circuit with no rest between sets.

Rest 60 seconds after each circuit.

Exercise	Sets	Reps	Rest
1. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	4 sets	12 - 15 reps	45s
2. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	8 - 10 reps	45s
3. Machine Hack Squat Quadriceps Exercises -- Sled Hack Squat by Fitnessyard	3 sets	8 - 10 reps	45s
4. 45 Degree Leg Press How to PROPERLY Leg Press \| 3 Leg Press Variations for Muscle Gain by Colossus Fitness	7 sets	15 - 20 reps	45s
5. Seated Leg Curl فخذ خلفي جالس - رجلين جالس - Seated Leg Curl by Arabian Bodybuilding	3 sets	10 - 12 reps	45s
6. Stiff-Legged Barbell Deadlift Straight Leg Deadlifts Good Mornings Superset ~ Fighter Workout 2 by David Kimmerle	3 sets	8 - 10 reps	45s
7. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	7 sets	8 - 12 reps	45s
8. Reverse Crunch Body Weight Reverse Crunch by ChadMollickDotCom	14 - 20 sets	4 reps	45s
9. Medicine Ball Russian Twist Medicine Ball Russian Twist by Avid Fitness	4 sets	14 - 20 reps	60s
10. V-up V Up Abs Exercise by David Kimmerle	4 sets	14 - 20 reps	60s
11. Mountain Climber How to Do Mountain Climbers Properly - Great Core Exercise for Beginners by Fit Father Project - Fitness For Busy Fathers	4 sets	AMAP reps	60s

Chest & Calves

Scroll to top

Please follow the Dynamic Warm up Protocols before doing the exercises.

Dynamic Warm Up Protocol B

Upright bike Level 6 for 10 minutes

3 rounds each

Push ups 10 reps

Light banded upright rows 10 reps

Underhand lat pulldowns 10 reps

*add 5 partial reps to the last set of each exercises

Exercise	Sets	Reps	Rest
1. Hammer Strength Machine Incline Bench Press ▶	4 sets	10 - 12 reps	45s
2. Dumbbell Flys ▶	3 sets	8 - 10 reps	60s
3. Machine Bench Press Machine Chest Press by Avid Fitness	3 sets	8 - 10 reps	45s
4. Cable Standing Fly ▶	7 sets	10 - 12 reps	60s
5. Standing Calf Raises Body Weight Calf Raises by Vegan Muscle and Fitness	4 sets	15 - 20 reps	60s
6. Sled 45 Degree Calf Press ▶	4 sets	15 - 20 reps	60s
7. Seated Calf Raise Machine ▶	7 sets	15 - 20 reps	60s

Biceps & Triceps

Scroll to top

Please follow the Dynamic Warm up Protocols before doing the exercises.

Dynamic Warm Up Protocol B

Upright bike Level 6 for 10 minutes

3 rounds each

Push ups 10 reps

Light banded upright rows 10 reps

Underhand lat pulldowns 10 reps

*add 5 partial reps to the last set of each exercises

Exercise	Sets	Reps	Rest	Notes
1. Seated Dumbbell Biceps Curl ▶	7 sets	10 - 12 reps	45s
2. Alternating Incline Dumbbell Biceps Curl BICEPS - Incline Dumbbell Curl - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	8 - 10 reps	45s
3. Machine Preacher Curls Biceps Exercises -- Machine Preacher Curl by Fitnessyard	3 sets	8 - 10 reps	45s
4. Spider Curl BB Preacher Spider Curls by Avid Fitness	7 sets	10 - 12 reps	45s
5. Reverse Grip Triceps Pushdown Tricep Cable Reverse Grip Pushdowns by David Kimmerle	3 sets	10 - 12 reps	45s
6. Close-Grip Bench Press ▶	3 sets	8 - 10 reps	45s
7. Overhead Two-Arm Triceps Extension ▶	3 sets	8 - 10 reps	45s	Lay down on this exercise
8. Rope Pressdown Rope Press Down by Gold's Gym British Columbia	7 sets	8 - 12 reps	45s

Week 4

Day 1

Scroll to top

Please follow the Dynamic Warm up Protocols before doing the exercises.

Dynamic Warm Up Protocol B

Push ups 10 reps

Light banded upright rows 10 reps

Underhand lat pulldowns 10 reps

*add 5 partial reps to the last set of each exercises

Exercise	Sets	Reps	Rest
1. Close-Grip Front Lat Pulldown ▶	3 sets	10 - 12 reps	45s
2. Cable Close Grip Pulldown ▶	3 sets	8 - 10 reps	45s
3. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	3 sets	8 - 10 reps	45s
4. V-Grip Cable Row V-Grip Cable Row Exercise Demo by kyler max	3 sets	10 - 12 reps	45s
5. Straight-Arm Pulldown How to PROPERLY Straight-Arm Lat Pulldown for Bigger Lats by Colossus Fitness	7 sets	8 - 12 reps	45s
6. Rope Pressdown Rope Press Down by Gold's Gym British Columbia	3 sets	10 - 12 reps	45s
7. Close-Grip Bench Press ▶	3 sets	8 - 10 reps	45s
8. Weighted Triceps Dip Tricep Dips w. Weighted belt dip bar TRICEP by Steve Roberts	3 sets	8 - 10 reps	45s
9. Triceps Overhead Extension with Rope Overhead Rope Cable Tricep Extensions by Avid Fitness	7 sets	8 - 12 reps	45s

Shoulders & Biceps Blasts

Scroll to top

Please follow the Dynamic Warm up Protocols before doing the exercises.

Dynamic Warm Up Protocol B

Push ups 10 reps

Light banded upright rows 10 reps

Underhand lat pulldowns 10 reps

*add 5 partial reps to the last set of each exercises

Exercise	Sets	Reps	Rest	Notes
1. Seated Dumbbell Shoulder Press ▶	4 sets	10 - 12 reps	45s
2. Dumbbell Lateral Raise ▶	4 sets	8 - 10 reps	45s	Do it seated
3. Dumbbell Lateral Raise ▶	3 sets	8 - 10 reps	45s	Do it standing up
4. Spider Bench Front Raise ▶	7 sets	8 - 12 reps	45s
5. Spider Curl BB Preacher Spider Curls by Avid Fitness	7 sets	10 - 12 reps	60s
6. Machine Preacher Curls Biceps Exercises -- Machine Preacher Curl by Fitnessyard	3 sets	8 - 10 reps	60s
7. Alternating Incline Dumbbell Biceps Curl BICEPS - Incline Dumbbell Curl - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	8 - 10 reps	60s
8. EZ-Bar Curl ▶	7 sets	10 - 12 reps	60s	Do it standing

Legs & Abs

Scroll to top

Please follow the Dynamic Warm up Protocols before doing the exercises.

Dynamic Warm Up Protocol A

Treadmill, 3% incline 3mph, 10 minutes walking

3 rounds each

air squats 10 reps

walking lunges 10 reps per leg

hyper extensions 15 reps

*add 5 partial reps to the last set of each exercises

***Do abs as a circuit with no rest between sets.

Rest 60 seconds after each circuit.

Exercise	Sets	Reps	Rest
1. Dumbbell Lunges ▶	4 sets	12 - 15 reps	45s
2. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	8 - 10 reps	45s
3. 45 Degree Leg Press How to PROPERLY Leg Press \| 3 Leg Press Variations for Muscle Gain by Colossus Fitness	3 sets	8 - 10 reps	45s
4. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	7 sets	15 - 20 reps	45s
5. Reverse hack Squat The Most Underrated Squat Accessory by CanditoTrainingHQ	3 sets	10 - 12 reps	45s
6. Stiff-Legged Barbell Deadlift Straight Leg Deadlifts Good Mornings Superset ~ Fighter Workout 2 by David Kimmerle	3 sets	8 - 10 reps	45s
7. Seated Leg Curl فخذ خلفي جالس - رجلين جالس - Seated Leg Curl by Arabian Bodybuilding	7 sets	8 - 12 reps	45s
8A. Crunches ▶	4 sets	14 - 20 reps	45s
8B. Medicine Ball Russian Twist Medicine Ball Russian Twist by Avid Fitness	4 sets	14 - 20 reps	45s
8C. Hanging Leg Raise ▶	4 sets	14 - 20 reps	45s
8D. V-up V Up Abs Exercise by David Kimmerle	4 sets	AMAP reps	45s

Chest & Calves

Scroll to top

Please follow the Dynamic Warm up Protocols before doing the exercises.

Dynamic Warm Up Protocol B

Push ups 10 reps

Light banded upright rows 10 reps

Underhand lat pulldowns 10 reps

*add 5 partial reps to the last set of each exercises

Exercise	Sets	Reps	Rest
1. Dumbbell Flys ▶	4 sets	10 - 12 reps	45s
2. Leverage Incline Chest Press Incline chest press for the HOIST machine by New Body Alliance	3 sets	8 - 10 reps	60s
3. Leverage Decline Chest Press Tutorial Decline Leverage Chest Press by Get Right Results	3 sets	8 - 10 reps	60s
4. Machine Bench Press Machine Chest Press by Avid Fitness	7 sets	10 - 12 reps	60s
5. Sled 45 Degree Calf Press ▶	4 sets	15 - 20 reps	60s
6. Standing Calf Raises Body Weight Calf Raises by Vegan Muscle and Fitness	7 sets	15 - 20 reps	60s

Biceps & Triceps

Scroll to top

Please follow the Dynamic Warm up Protocols before doing the exercises.

Dynamic Warm Up Protocol B

Push ups 10 reps

Light banded upright rows 10 reps

Underhand lat pulldowns 10 reps

*add 5 partial reps to the last set of each exercises

Exercise	Sets	Reps	Rest	Notes
1. Spider Curl BB Preacher Spider Curls by Avid Fitness	7 sets	10 - 12 reps	45s
2. Alternating Incline Dumbbell Biceps Curl BICEPS - Incline Dumbbell Curl - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	8 - 10 reps	45s
3. Machine Preacher Curls Biceps Exercises -- Machine Preacher Curl by Fitnessyard	3 sets	8 - 10 reps	45s
4. Seated Dumbbell Biceps Curl ▶	7 - 1 sets	10 - 12 reps	45s
5. Close-Grip Bench Press ▶	3 sets	10 - 12 reps	45s
6. Dumbbell Tricep Extension -Pronated Grip ▶	3 sets	8 - 10 reps	45s
7. Overhead Two-Arm Triceps Extension ▶	3 sets	8 - 10 reps	45s	Do it laying down
8. Triceps Overhead Extension with Rope Overhead Rope Cable Tricep Extensions by Avid Fitness	7 sets	8 - 12 reps	45s

FST-7 Workout Program

Workout Overview

Week 1

Week 1

Back & Tricep Blast

Shoulders & Biceps Blasts

Legs & Abs

Chest & Calves

Biceps & Triceps

Week 2

Day 1

Shoulders & Biceps Blasts

Legs & Abs

Chest & Calves

Biceps & Triceps

Week 3

Back & Tricep Blast

Shoulders & Biceps Blasts

Legs & Abs

Chest & Calves

Biceps & Triceps

Week 4

Day 1

Shoulders & Biceps Blasts

Legs & Abs

Chest & Calves

Biceps & Triceps

Similar Workouts

Similiar split workouts

Workouts with similar equipment

5 day workouts that are 89 minutes

Workouts with similar exertion and cardio intensity