Sample Basic FST-7 bodypart routines

Triceps

Close-grip bench press 3-4 x 8-12

Weighted or machine dip 3 x 8-12

Overhead cable extension 7 x 8-12

(beginner and intermediate)

Skull crushers 7 x 8-12

(advanced)

Quads

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

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

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

Back

Warm-up:

Neutral-grip chin-ups 3 x failure

Wide-grip pulldowns 3 x 8-12

Barbell row 3 x 8-12

Hammer Strength row 3 x 8-12

Machine or cable pullover 7 x 8-15

Hamstrings

Lying leg curls 3-4 x 10-15

Stiff-leg deadlift 3-4 x 10-12

Single leg curl 3-4 x 10-15 each leg

Seated leg curls 7 x 10-15

Traps

Dumbbell shrugs* 3-4 x 8-12

Machine shrugs 7 x 8-12

*Proper form consists of leaning head and torso slightly forward and shrugging up to an imaginary point behind your ears - do not roll shoulders. Reps should be done slowly with an emphasis on squeezing the contraction point for a full one-second count.

Rear delts

Dumbbell rear lateral raise 3-4 x 12-15

Reverse pec flye or cable 7 x 12-15

Rear laterals

Calves

Standing calf raise 4 x 10-12

Seated calf raise 4 x 15-20

Leg press or calf sled raise 7 x 10-12