Phase One Training Split & Routine

FST-7 TRAINING SPLIT

DAY 1 Legs (AM, quads; PM, hams and calves)


DAY 2 Shoulders, rear delts and traps (PM cardio)


DAY 3 Arms (PM cardio)


DAY 4 Off (PM cardio)


DAY 5 Chest and calves (PM cardio)


DAY 6 Back and abs (PM cardio)


DAY 7 Rest





Legs
Leg extensions 3 x 8-12
Squats 3 x 8-12
Leg presses 3 x 8-12
Leg extensions 7 x 8-12
Seated Leg curls 3 x 8-12
Lying leg curls 3 x 8-12
Stiff Legged Deadlifts 7 x 8-12
Standing Calf raises 3 x 8-12
Seated Calf Raises 3 x 8-12
Calf raises on leg press machine 7 x 8-12

Biceps
Machine curls 3 x 8-12
Alternating dumbbell curls 3 x 8-12
EZ- bar curls 7 x 8-12

Chest
Incline barbell presses 3 x 8-12
Flat-bench dumbbell presses 3 x 8-12
Pec decks 7 x 8-12

Shoulders
Seated military presses 3 x 8-12
Dumbbell front raises 3 x 8-12
Side lateral raises 7 x 8-12
Chest supported reverse flyes 3 x 8-12
Rear DB raises 3 x 8-12
Rope High Pulls 7 x 8-12
DB Shrugs 3 x 8-12
Barbell Shrugs 7 x 8-12

Triceps
Close-grip bench presses 3 x 8-12
Dips 3 x 8-12
Overhead cable extensions 7 x 8-12

Back
Lat pulldowns 3 x 8-12
Barbell rows 3 x 8-12
One-arm dumbbell rows 3 x 8-12
Machine pullovers 7 x 8-12