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  • FST 7

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    Đạt Ngô Thành
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    This document provides a workout plan split into different days targeting different muscle groups: back and abs, chest and biceps, shoulders and triceps, and legs. It includes exercises, sets, and reps for each day. Some highlights are back day focusing on pull ups and rows, chest and bi day with incline pressing and curls, shoulder and tri day with overhead pressing and tricep exercises, and legs day ending with calf raises. Rest periods between abs sets should be kept short under 15 seconds.

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    FST-7

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    This document provides a workout plan split into different days targeting different muscle groups: back and abs, chest and biceps, shoulders and triceps, and legs. It includes exercises, sets, and reps for each day. Some highlights are back day focusing on pull ups and rows, chest and bi day with incline pressing and curls, shoulder and tri day with overhead pressing and tricep exercises, and legs day ending with calf raises. Rest periods between abs sets should be kept short under 15 seconds.

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    48 views1 page

    FST 7

    Uploaded by

    Đạt Ngô Thành
    This document provides a workout plan split into different days targeting different muscle groups: back and abs, chest and biceps, shoulders and triceps, and legs. It includes exercises, sets, and reps for each day. Some highlights are back day focusing on pull ups and rows, chest and bi day with incline pressing and curls, shoulder and tri day with overhead pressing and tricep exercises, and legs day ending with calf raises. Rest periods between abs sets should be kept short under 15 seconds.

    Copyright:

    © All Rights Reserved
    Download as TXT, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as txt, pdf, or txt
    of 1

    **Note

    1) Back day: flex between set.


    2) dont stop at the rep if the weight is too light, Pick heavier weight right after
    3) More partial
    4) 20 min cardio

    Chest and bi
    incline db press 2x6 and 1x12 (2 heavy and 1 back off set)
    Powergrip 30deg press 2x12
    A1:cable fly 4x15 and 3x12
    A2:cable press Amrap (partial)
    A3:Inclined pushup (pose: most muscular after a set)
    BB biceps curl 3x12
    Hammer curl 3x10
    reverse grip curl 3x15

    Back and abs:


    Pull up 3xAmrap (1 weighted, 2 back off set)
    T3 row 3x12
    Close grip latpulldown 3x12
    neutral grip bb row 3x12
    A2:long rope lat push down 7x15
    A1:Machine row 7x15
    Abs (keep rest between small set <15 secs)
    A1:lying leg raise: 4xAmrap
    A2:Lying flutter
    A3:V raise

    Shoulder and tri


    DB seated press 1x6-8 1x12
    DB front raise 1x 15
    A1: rope facepull 2x15
    A2: readelt fly (machine)
    A1:DB lateral raise: 7x12
    A2:resisted lateral raise(or drop set) 7x5
    Tricep pushdown 3x8
    Skull crusher 3x8
    1 arm push down 3x12

    Legs:
    Squat 2x6-8 1x10 (backoff)
    A1:lying leg curl 7x12 (flex between set)
    A2:leg extension
    walking lunges 3x12
    single leg curl 3x8
    Hip abductor 3x12
    calve raise 3x amrap ( weight or no weight )

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