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    FST 7

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    albertodsa
    The document outlines a 5 day per week workout split targeting different muscle groups each day. Monday focuses on biceps, triceps, and calves. Tuesday targets quadriceps and hamstrings. Thursday works chest and triceps. Friday works back and calves. Saturday works shoulders and biceps. Each day includes 3-4 exercises per muscle group with 3-4 sets of 8-12 reps for the first exercises and 7 sets for the final exercise listed.

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    FST 7

    Uploaded by

    albertodsa
    20K views2 pages
    The document outlines a 5 day per week workout split targeting different muscle groups each day. Monday focuses on biceps, triceps, and calves. Tuesday targets quadriceps and hamstrings. Thursday works chest and triceps. Friday works back and calves. Saturday works shoulders and biceps. Each day includes 3-4 exercises per muscle group with 3-4 sets of 8-12 reps for the first exercises and 7 sets for the final exercise listed.

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    fst training

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    Fst 7

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    The document outlines a 5 day per week workout split targeting different muscle groups each day. Monday focuses on biceps, triceps, and calves. Tuesday targets quadriceps and hamstrings. Thursday works chest and triceps. Friday works back and calves. Saturday works shoulders and biceps. Each day includes 3-4 exercises per muscle group with 3-4 sets of 8-12 reps for the first exercises and 7 sets for the final exercise listed.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    20K views2 pages

    FST 7

    Uploaded by

    albertodsa
    The document outlines a 5 day per week workout split targeting different muscle groups each day. Monday focuses on biceps, triceps, and calves. Tuesday targets quadriceps and hamstrings. Thursday works chest and triceps. Friday works back and calves. Saturday works shoulders and biceps. Each day includes 3-4 exercises per muscle group with 3-4 sets of 8-12 reps for the first exercises and 7 sets for the final exercise listed.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
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    Monday: Biceps, Triceps, and Calves Biceps: Barbell Bicep Curls (3 sets X 8-12 reps) Alternating Dumbbell Curls

    ls (3 sets X 8-12 reps) Seated E-Z Bar Curls or Flat Bar Bicep Cable Curls (7 Sets X 8-12) Triceps: Close-grip Bench Press (4 sets X 8-12 Reps) Machine Dips or Weighted Dips (3 sets 8-12 reps) Overhead cable Extensions (7 sets X 8-12 reps) Skull Crushers (7 sets X 8-12 reps) Calves Standing Calf Raises (4 sets X 10-12 reps) Seated Calf Raises (4 sets 15-20 reps) Calf Raises on Leg Press Machine (7 sets X 10-12 reps) Tuesday: Quadriceps and Hamstrings Quadriceps: Leg Extensions (3 sets X 8-15 reps) Squats (4 sets X 8-12 reps) Leg Press (3 sets X 8-15 reps) Leg Extensions or Hack Squats (7 sets X 8-15 reps) Hamstrings Lying Leg curls (3 sets X 10-15 reps) Stiff-Legged Deadlift (3 sets X 10-12 reps) Single leg curl (4 sets X 10-15 reps each leg) Seated Leg Curls (7 sets X 10-15 reps) Wednesday: Rest Thursday: Chest and Triceps Chest: Incline Dumbbell Press (4 sets X 8-12 reps) Incline Dumbbell Flys (3 sets X 8-12 reps) Flat Hammer or Dumbbell Press (3 sets X 8-12 reps) Pec Deck or Cable Crossovers (7 sets X 8-12 reps)

    Triceps: Close-grip Bench Press (4 sets X 8-12 Reps) Machine Dips or Weighted Dips (3 sets 8-12 reps) Overhead cable Extensions (7 sets X 8-12 reps) Skull Crushers (7 sets X 8-12 reps) Friday: Back and Calves Back: Wide-Grip lat Pull-downs (3 sets X 8-12 reps) Barbell Rows (3 sets X 8-12 reps) Dumbbell Pull overs (laying back) (3 sets X 8-12 reps) Close Grip Cable Rows (7 sets 8-12 reps) Wide Grip Cable Rows (7 sets 8-12 reps) Calves Standing Calf Raises (4 sets X 10-12 reps) Seated Calf Raises (4 sets 15-20 reps) Calf Raises on Leg Press Machine (7 sets X 10-12 reps) Saturday: Shoulders and Biceps Shoulders: Seated Dumbbell Press (4 sets 8-12 reps) Dumbbell Front Raises (4 sets 8-12 reps) Dumbbell Lateral Raise (3 sets 8-12 reps) Dumbbell or Cable Lateral Raises (7 sets X 8-12 reps) Biceps: Barbell Bicep Curls (3 sets X 8-12 reps) Alternating Dumbbell Curls (3 sets X 8-12 reps) Seated E-Z Bar Curls or Flat Bar Bicep Cable Curls (7 Sets X 8-12)

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