Fst7... Ideas?

[Thenewera]

Here's a sample I've found.

Monday: Biceps, Triceps, and Calves
Biceps:
• Barbell Bicep Curls (3 sets X 8-12 reps)
• Alternating Dumbbell Curls (3 sets X 8-12 reps)
• Seated E-Z Bar Curls or Flat Bar Bicep Cable Curls (7 Sets X 8-12)

Triceps:
• Close-grip Bench Press (4 sets X 8-12 Reps)
• Machine Dips or Weighted Dips (3 sets 8-12 reps)
• Overhead cable Extensions (7 sets X 8-12 reps)
• Skull Crushers (7 sets X 8-12 reps)

Calves
• Standing Calf Raises (4 sets X 10-12 reps)
• Seated Calf Raises (4 sets 15-20 reps)
• Calf Raises on Leg Press Machine (7 sets X 10-12 reps)

Tuesday: Quadriceps and Hamstrings
Quadriceps:
• Leg Extensions (3 sets X 8-15 reps)
• Squats (4 sets X 8-12 reps)
• Leg Press (3 sets X 8-15 reps)
• Leg Extensions or Hack Squats (7 sets X 8-15 reps)

Hamstrings
• Lying Leg curls (3 sets X 10-15 reps)
• Stiff-Legged Deadlift (3 sets X 10-12 reps)
• Single leg curl (4 sets X 10-15 reps each leg)
• Seated Leg Curls (7 sets X 10-15 reps)

Wednesday: Rest
Thursday: Chest and Triceps
Chest:
• Incline Dumbbell Press (4 sets X 8-12 reps)
• Incline Dumbbell Fly’s (3 sets X 8-12 reps)
• Flat Hammer or Dumbbell Press (3 sets X 8-12 reps)
• Pec Deck or Cable Crossovers (7 sets X 8-12 reps)

Triceps:
• Close-grip Bench Press (4 sets X 8-12 Reps)
• Machine Dips or Weighted Dips (3 sets 8-12 reps)
• Overhead cable Extensions (7 sets X 8-12 reps)
• Skull Crushers (7 sets X 8-12 reps)

Friday: Back and Calves
Back:
• Wide-Grip lat Pull-downs (3 sets X 8-12 reps)
• Barbell Rows (3 sets X 8-12 reps)
• Dumbbell Pull over’s (laying back) (3 sets X 8-12 reps)
• Close Grip Cable Rows (7 sets 8-12 reps)
• Wide Grip Cable Rows (7 sets 8-12 reps)

Calves
• Standing Calf Raises (4 sets X 10-12 reps)
• Seated Calf Raises (4 sets 15-20 reps)
• Calf Raises on Leg Press Machine (7 sets X 10-12 reps)

Saturday: Shoulders and Biceps
Shoulders:
• Seated Dumbbell Press (4 sets 8-12 reps)
• Dumbbell Front Raises (4 sets 8-12 reps)
• Dumbbell Lateral Raise (3 sets 8-12 reps)
• Dumbbell or Cable Lateral Raises (7 sets X 8-12 reps)

Biceps:
• Barbell Bicep Curls (3 sets X 8-12 reps)
• Alternating Dumbbell Curls (3 sets X 8-12 reps)
• Seated E-Z Bar Curls or Flat Bar Bicep Cable Curls (7 Sets X 8-12)


I'm thinking possibly instead.. For my next blast

Monday : chest biceps calves
Tuesday : back triceps
Wednesday: quads and hamstrings calves
Thursday: chest biceps
Friday: back triceps

Using the same exercises and style?

 

[Ozzy619]

Check out the Brutus and Johnnyballz cycle log. Brutus put together a bad ass fst 7 program on there.

 

[Perrin Aybara]

I commented the same type of thing in your log, but with your goals of catching up lagging legs and adding major size next blast I think the lack of lower body work on this split isn't going to make you happy with the results. It's 80% upper body work and 20% lower body work.

I don't know enough about BB splits to offer much in the way of advice, but I'd be adding more leg stuff on other days somehow. Maybe do something with quads and hamstrings like you do with biceps and triceps where you're hitting one or the other pretty much every day. Also, no shoulder work in what you typed at the bottom?

 

[Leancuisine]

Let me jump on my pc and whip out my handy dandy spread sheet

 

[Leancuisine]

if it has an A in the little column next to the reps, that means it's a superset.
I word these in ways I can remember what the exercises are, so if you've got questions lemme know.
I will attach another workout I'm going to start doing once I finish my current split, 3.5 weeks from now. It's called Deload, because I did not know what else to call it.
If you want to build your legs though..... I got just the thing.
Meso1 will DEFINITELY get you those legs you want

 

[Thenewera]

Let me jump on my pc and whip out my handy dandy spread sheet

Okay okay. I like volume.

Would prefer legs Monday and Thursday.
But would also prefer chest Monday and Thursday.
And would prefer back Tuesday and Friday.
Shoulders idk? Fuck I'm mind Fucked

I commented the same type of thing in your log, but with your goals of catching up lagging legs and adding major size next blast I think the lack of lower body work on this split isn't going to make you happy with the results. It's 80% upper body work and 20% lower body work.

I don't know enough about BB splits to offer much in the way of advice, but I'd be adding more leg stuff on other days somehow. Maybe do something with quads and hamstrings like you do with biceps and triceps where you're hitting one or the other pretty much every day. Also, no shoulder work in what you typed at the bottom?

Very true.. Damn man, I'm all confused right now. Too much thought... And shit I forgot to add that in, see!

@Ozzy619 / I'll definitely peep that log thanks man

 

[Leancuisine]

Okay okay. I like volume.

Would prefer legs Monday and Thursday.
@Ozzy619 / I'll definitely peep that log thanks man

How about legs Monday, Wednesday, and Friday?

 

[Thenewera]

How about legs Monday, Wednesday, and Friday?

No way. Maybe if I only squat on Monday friday. Would rather have only two leg days until I build better recovery.

 

[Thenewera]

I used to do somethings like this

Quad / chest / bicep
Ham / back / Tricep
Shoulders
Legs
Chest back Tricep bicep

Or..

Quad / chest bicep
Ham / back
Shoulder / arms
Quad / chest
Ham / back Tricep

^^^ I think j like this idea a lot

 

[Leancuisine]

No way. Maybe if I only squat on Monday friday. Would rather have only two leg days until I build better recovery.

Just look at the Meso 1. It's what I used to do. Monday is quad based, Wednesday is a Glute focused day, Friday is G-string. I mean hamstring

 

[BioChemBro]

i followed a combo of Brutus' log and one i found online. i had phenomenal results and never had such definition in my shoulders!

only thing different i did was throwing in a full body FST7 workout Friday (brutus might have done this too, idr)

 

[Thenewera]

i followed a combo of Brutus' log and one i found online. i had phenomenal results and never had such definition in my shoulders!

only thing different i did was throwing in a full body FST7 workout Friday (brutus might have done this too, idr)

Thanks bio. I actually just broke down and took the time to design my own split. You can find it in the training!

 

[21s]

Not bad. One leg day a week and 4 upper body splits whilst running AAS which even speeds up your muscle recovery.. If you're going for the "upside-down bowling pin" look id recommend this training split lmfao.