FST-7 Arm and Chest Workout

For info on FST-7 http://www.simplyshredded.com/fst-7-fascia-stretch-training-7-workout-routine-nutrition-guide.html 

In Between exercises flex the muscle group you just worked as hard as you can for 10 seconds.

Workout

  • Bench Press- 3 sets of 8-12
  • Hammer Curls- 3 sets of 8-12
  • Ez-Bar Reverse Curl- 3 sets of 8-12
  • Ez-Bar Curl- 7 sets of 8-12
  • Ez-Bar Skullcrushers- 7 sets of 8-12
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Full Body Workout

Warm-Up

  • Chin-Up- 1 set of 5
  • Pull-Up-1 set of 5
  • Jumping Jacks- 1 set of 10
  • Fingertip Push-Up- 1 set of 10

Workout

  • Single Leg Extension- 2 sets of 5
  • Bent Over Barbell Row- 2 sets of 10
  • Dumbbell Shrug- 2 sets of 10
  • Ez-Bar Curl- 2 sets of 12
  • Ez-Bar Reverse Curl- 2 sets of 12
  • Seated Arnold Shoulder Press- 2 sets of 10
  • Dumbbell Bench Press- 2 sets of 10

Burnout

1 set till complete failure

  • Leg Extension
  • Ez-Bar Curl
  • Ez-Bar Reverse Curl

Anti Insomnia Workout

I’ve been having really bad insomnia the past couple days. I’ve had it my whole life, but it’s been bad recently. I will be trying to completely exhaust my body around 3 hours before I am ready to go to sleep. I am just going to do an intuitive workout until I am drained.

Chest and Arm Workout

Workout

With chest it is very important to focus on the mind muscle connection, so stay slow and controlled.

  • One Arm Decline Dumbbell Bench Press- 3 sets of 5 (heavy)
  • Bench Press- 3 sets of 15
  • Hammer Curl- 3 sets of 8
  • Concentration Curl- 3 sets of 5 (heavy)
  • Push Up- 3 sets till near failure

Refeed Day

Today my morning weight was very low. my Ideal maintenance weight is at 128, and this morning I was at 122. So today I am going to eat as much high quality food that I can as well as drinking a large amount of water, with hopes to bring me back up to my maintenance weight. I will be posting a workout routine later in the day.

Full Chest Workout

In my opinion the chest is one of my lagging body parts, so I will be adding more chest days for a while.

Warm-Up

  • Chin-Up- 1 set of 5
  • Pull-Up-1 set of 5
  • Push-Up- 1 set of 10
  • One arm dumbbell press- 1 set of 10 (focus on contraction and mind muscle connection)

Workout

  • Bench Press- 3 sets of 5 (heavy)
  • Svend Press- 4 sets of 5
  • Incline Dumbbell press- 3 sets of 10

Superset

  • Dumbbell hammer press- 3 sets of 15
  • Dumbbell Flye- 3 sets of 10

Back and Bicep workout

Warm-Up

  • Chin-Up- 1 set of 10
  • Pull-up-1 set of 10

Workout

  • Bent Over Barbell Row- 3 sets 0f 5
  • Incline Dumbbell Curl- 3 sets of 10
  • Bent Over Dumbbell Row- 3 sets of 10
  • Standing Hammer Curl- 3 sets of 10