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.



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