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    Day 1 - Abs & Chest: WEEK 5-8

    Uploaded by

    Rohan Pangotraa
    The document outlines a 6-day workout program targeting different muscle groups each day. Day 1 focuses on abs and chest, Day 2 on calves, quads, and hamstrings, Day 3 on abs and back, Day 5 on abs, shoulders, and traps, and Day 6 on calves, triceps, and biceps. Each workout includes 3-4 exercises per muscle group performed for 3-4 sets of 8-10 reps, with some finishes incorporating FST-7 training with 7 sets. Guidance is provided on exercise order and variations between workouts.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Day 1 - Abs & Chest: WEEK 5-8

    Uploaded by

    Rohan Pangotraa
    1K views3 pages
    The document outlines a 6-day workout program targeting different muscle groups each day. Day 1 focuses on abs and chest, Day 2 on calves, quads, and hamstrings, Day 3 on abs and back, Day 5 on abs, shoulders, and traps, and Day 6 on calves, triceps, and biceps. Each workout includes 3-4 exercises per muscle group performed for 3-4 sets of 8-10 reps, with some finishes incorporating FST-7 training with 7 sets. Guidance is provided on exercise order and variations between workouts.

    Original Description:

    Fat 7 working

    Original Title

    FST- 7

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    The document outlines a 6-day workout program targeting different muscle groups each day. Day 1 focuses on abs and chest, Day 2 on calves, quads, and hamstrings, Day 3 on abs and back, Day 5 on abs, shoulders, and traps, and Day 6 on calves, triceps, and biceps. Each workout includes 3-4 exercises per muscle group performed for 3-4 sets of 8-10 reps, with some finishes incorporating FST-7 training with 7 sets. Guidance is provided on exercise order and variations between workouts.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    1K views3 pages

    Day 1 - Abs & Chest: WEEK 5-8

    Uploaded by

    Rohan Pangotraa
    The document outlines a 6-day workout program targeting different muscle groups each day. Day 1 focuses on abs and chest, Day 2 on calves, quads, and hamstrings, Day 3 on abs and back, Day 5 on abs, shoulders, and traps, and Day 6 on calves, triceps, and biceps. Each workout includes 3-4 exercises per muscle group performed for 3-4 sets of 8-10 reps, with some finishes incorporating FST-7 training with 7 sets. Guidance is provided on exercise order and variations between workouts.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 3

    FST-7

    WEEK 5-8

    Day 1 - Abs & Chest


    • Hanging Leg Raises 4 sets x 30 reps
    • Exercise Ball Crunches 4 sets x 30 reps
    • Crunches – 4 sets x 30 reps
    • Incline Dumbbell Presses – 4 sets x 8-10 Reps
    • Flat Bench Dumbbell Presses – 4 sets x 8-10 reps
    • Hammer Strength Incline Presses 3 sets x 8-10 reps
    • Hammer Strength Flat Presses 3 sets x 8-10 reps
    • Cable Crossovers FST-7 7 sets x 8-10 Reps

    *If you perform abs after chest, you might be Too tired and may skip it.

    *Start with an incline movement, as the upper Chest is a weak area for most.

    Day 2 - Calves, Quads And Hamstrings


    • Standing Calf Raises – 4 sets x 20-30 reps
    • Leg Press Calf Raises 4 sets x 20-30 reps
    • Seated Calf Raises FST-7- 7 sets x 20-30 Reps
    • Leg Extensions – 3 sets x 8-10 reps
    • Squats- 3 sets x 8-10 reps
    • Hack Squats – 3 sets x 8-10 reps
    • Leg Presses FST-7 – 7 sets x 8-10 reps
    • Lying Leg Curls -3 sets x 8-10 reps
    • Stiff-Leg Deadlifts -3 sets x 8-10 reps
    • Seated Leg Curls FST-7 7 sets x 8-10 Reps

    *Alternate between front and back squats every Other workout.

    *Pre-exhaust your quads with leg extensions.


    Day 3 - Abs and Back
    • Reverse Crunches – 4 sets x 30 reps
    • Roman Chair Crunches – 4 sets x 30 reps
    • Cable Rope Crunches 4 sets x 30 reps
    • Wide Grip Pull Ups – 3 sets x 8-10 reps
    • Reverse Grip Pull Downs 3 sets x 8-10 Reps
    • T-Bar Rows – 3 sets x 8-10 reps
    • Reverse Grip Barbell Rows 3 sets x 8-10 Reps
    • Deadlifts – 3 sets x 8-10 reps
    • Straight Arm Pull Downs FST-7 – 7 sets x 8-10 Reps

    *Reverse grip work targets the lower Lats, which

    Are a weakness tor most trainees.

    *Deadlifts are performed late in the workout so

    They don’t tax you too much early on.

    Day 5 Abs , Shoulders And Traps


    • Hanging Leg Raises – 4 sets x 30 reps
    • Cable Rope Crunches – 4 sets x 30 reps
    • Reverse Crunches 4 sets x 30 reps
    • Dumbbell Presses – 4 sets x 8-10 reps
    • Prone Incline Dumbbell Front Raises – 4
    • Sets x 8-10 reps
    • Upright Rows – 4 sets x 8-10 reps
    • Dumbbell or Machine Lateral Raises 7 sets x 8-10 reps
    • Dumbbell Bent Over Lateral Raises 4 sets X 8-10 reps
    • Barbell Shrugs 4 sets x 8-10 reps
    • Dumbbell Shrugs 4 sets x 8-10 reps
    • Reverse Pec Decks FST-7- 7 sets x 8-10 Reps
    • The reverse pec deck are used to “double up”

    *Hit rear delts, which normally are a problem

    Weak area.

    *Hany Rambod states that it is ok to alternate

    Between different types of pressing movements ( Dumbbells, Barbell and Smith Machine ).
    Day 6 Calves, Triceps And Biceps
    • Seated Calf Raises – 4 sets x 20-30 reps
    • Leg Press Calf Raises – 4 sets x 20-30 reps
    • Standing Calf Raises FST-7 – 7 sets x 20-30 reps
    • Rope Press downs FST-7- 7 sets x 8-10 Reps
    • Close Grip Bench Presses – 3 sets x 8-10 Reps
    • Dips3 sets x 8-10 reps
    • Lying Extensions -3 sets x 8-10 reps
    • Straight Bar Cable Curls FST-7 – 7 sets x 8-10 reps
    • Hammer Curls 3 sets x 8-10 reps
    • Preacher Curls – 3 sets x 8-10 reps
    • High Cable Curls – 3 sets x 8-10 reps

    *Press downs and Cable Curls first as an FST-7 Allow you to make a good mind muscle

    Connection to start your workout.

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