FST-7 (Fascia Stretch Training 7) Workout Routine

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 for most trainees.

* Deadlifts are performed late in the workout so they don’t tax you too much early on.