Will this work or will I be to exhausted to repeat

[djbombsquad]

Monday -Chest, bi's and tri's

Chest
Incline dumbbell press 3-4 x 4-8
Incline dumbbell flye 3 x 4-8
Flat Hammer or dumbbell press 3 x 4-8
Pec deck or cable crossover 7 x 8-12

Biceps
Dumbell curls 3x 4-6
Cable curl 3x 4-6
Ez curl 3x 4-6

Tris
Close-grip bench press 3-4 x 8-12
Weighted or machine dip 3 x 8-12
Skull crushers 3 x 8-12

Calves
Standing calf raise 4 x 10-12
Seated calf raise 4 x 15-20
Leg press or calf sled raise 4 x 10-12


Tuesday -legs and abs

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

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

Swiss ball lift 3 x 20
cable crunch 3 x 10-12
hyper extention reverse 7 x 10-15

Thursday -back and calves
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

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


Friday -shoulders, traps and bi's
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
Rear delts
Dumbbell rear lateral raise 3-4 x 12-15
Reverse pec flye or cable 7 x 12-15
Rear laterals

Dumbbell shrugs* 3-4 x 8-12
Machine shrugs 7 x 8-12

Biceps
Alternating dumbbell curls 3 8-12
Barbell curls 3 8-12
Preacher curls 7 8-12



7-off

 

[BrYmAsTeR17]

For a girl you do lots of guy excercises..that's hawt

 

[SRS2000]

What exactly are your goals? If you are trying to build a huge capacity to do a ton of work, your plan looks fine. If you are trying to build strength or muscle size it looks like massive overkill to me. You might be able to complete it, but that doesn't mean it's the best way to train. Where exactly did you get this workout? My advice would be to scrap this program and start from stratch. I would recommend looking into something like 5/3/1 which will get you much more training efficiency and cut out the fluff.

 

[timmmah]

I like it! It looks a lot like what I do when I'm on.
When I'm not on, I would still do this same type of workout, just with an extra rest day in the middle after my leg day.

 

[Killerkanadia]

For a girl you do lots of guy excercises..that's hawt

Dude... he's not a girl

 

[JCunningham]

lol, he is a guy..

 

[BrYmAsTeR17]

Dude... he's not a girl

Oh damn I'm jus gonna walk away OOPS

 

[SRS2000]

This is fst-7 . Jay and many pros use it.

I still wouldn't recommend to it. Remember that "Jay and many pros" are practically a different species than the rest of us more genetically "average" folks. Not to mention all the hormonal "support" those guys are on.
I've been training a while using both good and bad training methodology and I've seen scores of others ranging from beginner to very advanced. Based on what I've observed, this program is not optimal for about 99.9% of people. You may get some improvement, but I believe you will get much better results with something more simple and more focused.

 

[lonewolf0420]

I hope your eating plenty.

 

[djbombsquad]

I am not worried if its right for me or I am not a genetic freak to do this. I want to know if I got down mon threw sat correct. Looks like a lot to me.

 

[JohnRock]

Yes, you put down all the days of the week in proper order.

 

[Secretive]

I think a natural could handle it if you control your intensity. for example on chest day

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

So you have 3 "heavy" exercises. Maybe limit it to only failure on one of the sets, so if your best DB press is 100x8, then do 90x10, 90x10, and 100x8+ on the last set. If you go to failure and negatives every set THAT would probably be too much since you have like 100 sets a week.

On the 7 sets of 8-12, you probably won't be anywhere near failure for the first 3-5 sets, it is more a cumulative fatigue that sets in (which IMO is a dumb way to train but try to see if it works for you...)

so all in all this doesn't look that bad to me workout to workout.

Overall for the week, personally I would use MORE rest days. You are going in wednesday for just abs and traps... What is the point of that exactly? Spreading those muscles over your other days would give you a full mental day to recoup.

Also last thing, you don';t need to follow the same template for every muscle. I see you doing FST 7 for your front/side delt, your rear delts AND your traps. So there is one place you can cut down.

You are doing arms 2x a week. Why not just do the heavy bi/tri stuff once and then the other day do the FST-7 stuff? That will probably be PLENTY of work.

So redo it like this

Monday - chest, heavy arms
Tuesday - legs, abs
Thursday - back, calves
Friday - shoulder and traps, FST-7 Arms

 

[djbombsquad]

I updated and took out Wed. Also changed my calvs and bi trips for the 1st round cutting out the 7 sets.

 

[BillFuel]

I have been trying HIT lately, so I got tired just reading your routine. I did a very similar routine with the FST-7 during my last cycle. I really liked the volume and the great pump from the 7 sets at the end. I think your leg day would make me puke. Just don't take every set to failure, decide your rep range and don't take it to failure just because you can. If you can get more reps out than you had planned just up the weight next time. Just make sure you have recovered between workouts so you don't hurt yourself. I ended up with a small tear in my left bicep that really set me back a bit. Good Luck!

 

[djbombsquad]

My thoughts are for smaller muscles like bis, tris, or calves I may only need one or two exercises and then the 7's. From what I understand I am using FST-7 for lagging bodyparts. Hany mentions this a lot in previous articles and forums. You don't do FST-7 for everything or it would be overkill.

 

[Bionic]

For a girl you do lots of guy excercises..that's hawt

OMG! :lol:

 

[fadi]

Too many overlapping workouts and repeats. You're doing Biceps on Monday, Thursday (you workout biceps when doing back), and Friday for example. Hamstrings are getting hammered too much as well.

If you're set on doing it, do it then cut back if you do not notice increase in poundage.

 

[djbombsquad]

What would you take out? I am hella sore already day 1 and usually it takes 24 hours. Let me know and I will follow your directions.

 

[fadi]

You do more volume a week than I do in 3 months I train abbreviated style.

Looks like you want to train Mon, Tue, Wed (Off), Thur, Fri, Sat (Off), Sun (Off).

Yates has almost similar training days, he trains 4 days a week (On, On, Off, On, Off, On Off, repeat), but he does fraction of what you're doing so I would look up his routine since it is less work and less risk of overtraining. You can google Dorian Yates routine.

In general, unless you want to train certain body parts more than once a week, you want to group body parts that are affected together.

For example, Chest and Triceps since Triceps get a beating on chest day. Back and Biceps since biceps get a beating during Back. Shoulders do get a beating on Chest day, so I would probably put it the next day after chest so that shoulders get 6 days rest.

Something like:

Mon: Chest, Triceps
Tue: Shoulders, Traps
Wed: Off
Thu: Back, Biceps
Fri: Legs

Also, if you notice for example that your triceps get tired before your chest on bench then do flys first then follow it with bench for a while then switch to bench first. This will build up your bench strength.
Same with back. If biceps give before your back, do straight arm pulldowns followed with pull downs or pull ups for a while then switch once you build back strength.

 

[SilentBob187]

Am I reading that right? 49 sets on Monday?

This old school BBer I know would kick my ass if he saw me doing that much in one day.

18 sets for Chest
9 sets for Bis
10 sets for Tris
12 sets for Calves

If you're training for anything other than gaining mass or strength, then this will work nicely for you. I really do not see this as being a good idea, but I could always be wrong. I'm just a caveman.

 

[djbombsquad]

This workout popped up as fst7 so not sure what I have wrong. I mean the whole point is for lagging muscles I understand but this is what google gave me. Someone tell me else wise.

 

[djbombsquad]

http://www.dorianyates.net/dorian/site/showthread.php?t=856
http://www.fst-7.com/forums/showthread.php?t=3514

They all look similar to my set up.

 

[djbombsquad]

http://www.fst-7.com/forums/showthread.php?t=1692&page=8
OK as I promised I am here is the complete layout of everything. If you are a newbie to the system DO NOT ATTEMPT the intermediate or advanced stuff at all. Your body is not even close to being ready no matter how long you have been lifting. SO NO EGOS.

FST-7
TRAINING SPLIT
DAY 1 Legs (AM, quads; PM, hams and calves)
DAY 2 Shoulders, rear delts and traps
DAY 3 Arms
DAY 4 Off
DAY 5 Chest and calves
DAY 6 Back and abs
DAY 7 Rest

Legs
BEGINNING 7S
EXERCISE SETS REPS
Leg extensions 3 8-12
Squats 3 8-12
Leg presses 3 8-12
Leg extensions 7 8-12
INTERMEDIATE 7S
EXERCISE SETS REPS
Leg extensions 3 8-12
Squats 3 8-12
Hack squats 3 8-12
Leg presses 7 8-12
ADVANCE 7S
EXERCISE SETS REPS
Leg extensions 3 8-12
Front squats 3 8-12
Walking lunges 3 8-12
Leg presses 3 8-12
Hack squats 7 8-12
Biceps
BEGINNING 7S
EXERCISE SETS REPS
Machine curls 3 8-12
Alternating dumbbell curls 3 8-12
EZ- bar curls 7 8-12
INTERMEDIATE 7S
EXERCISE SETS REPS
Alternating dumbbell curls 3 8-12
Preacher curls 3 8-12
Hammer curls 3 8-12
EZ-bar curls 7 8-12
ADVANCED 7S
EXERCISE SETS REPS
Barbell curls 3 8-12
Dumbbell preacher curls 3 8-12
Cable curls 3 8-12
Spider curls 7 8-12
Chest
BEGINNING 7S
EXERCISE SETS REPS
Incline barbell presses 3 8-12
Flat-bench dumbbell presses 3 8-12
Pec decks 7 8-12
INTERMEDIATE 7S
EXERCISE SETS REPS
Incline dumbbell presses 3 8-12
Flat-bench dumbbell presses 3 8-12
Incline dumbbell flyes 3 8-12
Cable crossovers 7 8-12
ADVANCED 7S
EXERCISE SETS REPS
Incline dumbbell presses 3 8-12
Flat-bench flyes 3 8-12
Hammer Strength flat-bench presses 3 8-12
Incline Smith machine presses 7 8-12
Shoulders
BEGINNING 7S
EXERCISE SETS REPS
Seated military presses 3 8-12
Dumbbell front raises 3 8-12
Machine lateral raises 7 8-12
INTERMEDIATE 7S
EXERCISE SETS REPS
Seated military presses 3 8-12
Dumbbell front raises 3 8-12
Upright rows 3 8-12
Dumbbell lateral raises 7 8-12
ADVANCED 7S
EXERCISE SETS REPS
Seated dumbbell presses 3 8-12
Dumbbell lateral raises 3 8-12
Front barbell raises 3 8-12
Upright rows 3 8-12
One-arm cable lateral raises 7 8-12
Triceps
BEGINNING 7S
EXERCISE SETS REPS
Close-grip bench presses 3 8-12
Dips 3 8-12
Overhead cable extensions 7 8-12
INTERMEDIATE 7S
EXERCISE SETS REPS
Lying triceps extensions 3 8-12
Overhead dumbbell extensions 3 8-12
Kickbacks 3 8-12
Rope pushdowns 7 8-12
ADVANCED 7S
EXERCISE SETS REPS
Close-grip bench presses 3 8-12
Reverse-grip pushdowns 3 8-12
Machine dips 3 8-12
Lying triceps extensions 7 8-12
Back
BEGINNING 7S
EXERCISE SETS REPS
Lat pulldowns 3 8-12
Barbell rows 3 8-12
One-arm dumbbell rows 3 8-12
Machine pullovers 7 8-12
INTERMEDIATE 7S
EXERCISE SETS REPS
Wide-grip chins 3 8-12
T-bar rows 3 8-12
Lat pulldowns 3 8-12
Hammer Strength isolateral rows 3 8-12
Standing straight-arm pulldowns 7 8-12
ADVANCED 7S
EXERCISE SETS REPS
Wide-grip chins 3 8-12
Bent-over barbell rows 3 8-12
Lat pulldowns 3 8-12
One-arm dumbbell rows 3 8-12
Standing straight-arm pulldowns 3 8-12
Machine rows 7 8-12


This is off there web site.

 

[fadi]

I cannot comment on their routine, but that write up has three different workout plans. Which routine are you doing?

 

[djbombsquad]

Similar to the advanced but with what ever my gym has.

 

[djbombsquad]

So got done with my test run. I cut calves out monday. I am doing less hamstrings on leg day.