FST-7 Schedule
Quadriceps
- Leg Extensions: 3-4 x 8-15
- Squats: 4 x 8-12
- Hack Squat or Leg Press: 3 x 8-15
- Leg Extension or Leg Press: 7 x 8-15
Hamstrings
- Lying Leg Curls: 3-4 x 10-15
- Stiff-leg Deadlifts: 3-4 x 10-12
- Single Leg Curls: 3-4 x 10-15 each leg
- Seated Leg Curls: 7 x 10-15
Calves
- Standing Calf Raises: 4 x 10-12
- Seated Calf Raises: 4 x 10-12
- Leg Press Toe Presses or Calf Sled Presses: 7 x 10-12
Chest
- Incline Dumbbell Press: 3-4 x 8-12
- Incline Dumbbell Flye: 3 x 8-12
- Flat Hammer or Dumbbell Press: 3 x 8-12
- Pec Deck or Cable Crossover: 7 x 8-12
Back (emphasis on back width)
- Chin-ups with palms facing each other (with V grip): 3x to failure (warm-up)
- Wide-grip Pulldowns: 3 x 8-12
- Barbell Rows: 3 x 8-12
- Hammer Strength Rows (or rowing machine with separate handles): 3 x 8-12
- Machine or Cable Pullover: 7 x 8-15
Back (emphasis on back thickness)
- Reverse Grip Pulldowns: 3 x 12-15 (warm-up)
- Low Cable Row or One-Arm Dumbbell Row: 3 x 8-12
- T-Bar Rows: 3 x 8-12
- Deadlifts: 4 x 8-12
- Hammer Strength Rows (or rowing machine with separate handles): 7 x 8-12
Shoulders
- Seated Dumbbell Press: 4 x 8-12
- Barbell or Dumbbell Front Raise: 3 x 8-12
- Dumbbell Lateral Raise: 3 x 8-12
- Lateral Raise machine: 7 x 8-12
Rear Shoulders
- Bent Over Dumbbell Raises: 3-4 x 8-12
- Reverse Pec Deck Flyes or Reverse Cable Flyes: 7 x 12-15
Trapezius
- Dumbbell Shrugs: 3-4 x 8-12
- Machine Shrugs: 7 x 8-12 (lean your head and upper body slightly forward and pull your shoulders up to an imaginary point behind your ears. DO NOT roll your shoulders. Perform your reps slowly and ensure that you fully contract your trapezius at the top for a whole second)
Triceps
- Close-grip Bench Press: 3-4 x 8-12
- Regular or Machine Dips: 3 x 8-12
- Overhead Cable Extensions: 7 x 8-12
- Skull Crushers: 7 x 8-12
Biceps
- Barbell Curls: 3-4 x 8-12
- Alternate Dumbbell Curls: 3 x 8-12
- Machine Preacher Curls: 7 x 8-12
