dumbbell press

dumbbell press

FST-7 (Fascia Stretch Training 7) Routine

9h ago
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Description

FST stands for Fascia Stretch Training. The 7 refers to the 7 sets performed for the targeted body part. Examples of Fascia Stretch Training 7 Routine 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 Skull crushers 7 x 8-12 Biceps Alternate dumbbell curls 3-4 x 8-12 Machine preacher curl 3 x 8-12 EZ-bar curl 7 x 8-12 (rest 30-45 seconds between sets while sipping water) 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