Deleted member 39
The Inferior
- Joined
- Aug 11, 2018
- Posts
- 5,963
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Signing up in the gym next week. I'm currently looking for the best workout plan. I want the best results I can possibly achieve as a NATTY. This workout sounds good, is it? Or is a 2 lower/upper split better?
FST-7 Training, Day 1: Biceps, Triceps, And Calves
Print
1
Barbell Curl
3 sets, 8-12 reps (3-4 sets)
2
Hammer Curls
3 sets, 8-12 reps (3-4 sets)
3
Standing Biceps Cable Curl
7 sets, 8-12 reps
4
Close-Grip Barbell Bench Press
3 sets, 8-12 reps (3-4 sets)
5
Seated Triceps Press
3 sets, 8-12 reps (3-4 sets)
6
Cable Rope Overhead Triceps Extension
7 sets, 8-12 reps
7
Seated Calf Raise
3 sets, 8-12 reps (3-4 sets)
8
Standing Calf Raises
7 sets, 8-12 reps
FST-7 Training, Day 2: Legs
Print
1
Barbell Squat
3 sets, 8-12 reps (3-4 sets)
2
Leg Press
3 sets, 8-12 reps (3-4 sets)
3
Leg Extensions
7 sets, 8-12 reps
FST-7 Training, Day 3: Off
Print
FST-7 Training, Day 4: Chest And Triceps
Print
1
Dumbbell Bench Press
3 sets, 8-12 reps (3-4 sets)
2
Incline Dumbbell Press
3 sets, 8-12 reps (3-4 sets)
3
Cable Crossover
7 sets, 8-12 reps
4
Close-Grip Barbell Bench Press
3 sets, 8-12 reps (3-4 sets)
5
Seated Triceps Press
3 sets, 8-12 reps (3-4 sets)
6
Cable Rope Overhead Triceps Extension
7 sets, 8-12 reps
FST-7 Training, Day 5: Back And Calves
Print
1
Bent Over Barbell Row
3 sets, 8-12 reps (3-4 sets)
2
Wide-Grip Lat Pulldown
3 sets, 8-12 reps (3-4 sets)
3
Seated Cable Rows
7 sets, 8-12 reps
4
Standing Calf Raises
3 sets, 8-12 reps (3-4 sets)
5
Seated Calf Raise
7 sets, 8-12 reps
FST-7 Training, Day 6: Shoulders And Biceps
Print
1
Dumbbell Shoulder Press
3 sets, 8-12 reps (3-4 sets)
2
Front Dumbbell Raise
3 sets, 8-12 reps (3-4 sets)
3
Side Lateral Raise
7 sets, 8-12 reps
4
Barbell Curl
3 sets, 8-12 reps (3-4 sets)
5
Incline Dumbbell Curl
3 sets, 8-12 reps (3-4 sets)
6
Standing Biceps Cable Curl
7 sets, 8-12 reps
FST-7 Training, Day 7: Off
FST-7 Training, Day 1: Biceps, Triceps, And Calves
1
Barbell Curl
3 sets, 8-12 reps (3-4 sets)
2
Hammer Curls
3 sets, 8-12 reps (3-4 sets)
3
Standing Biceps Cable Curl
7 sets, 8-12 reps
4
Close-Grip Barbell Bench Press
3 sets, 8-12 reps (3-4 sets)
5
Seated Triceps Press
3 sets, 8-12 reps (3-4 sets)
6
Cable Rope Overhead Triceps Extension
7 sets, 8-12 reps
7
Seated Calf Raise
3 sets, 8-12 reps (3-4 sets)
8
Standing Calf Raises
7 sets, 8-12 reps
FST-7 Training, Day 2: Legs
1
Barbell Squat
3 sets, 8-12 reps (3-4 sets)
2
Leg Press
3 sets, 8-12 reps (3-4 sets)
3
Leg Extensions
7 sets, 8-12 reps
FST-7 Training, Day 3: Off
FST-7 Training, Day 4: Chest And Triceps
1
Dumbbell Bench Press
3 sets, 8-12 reps (3-4 sets)
2
Incline Dumbbell Press
3 sets, 8-12 reps (3-4 sets)
3
Cable Crossover
7 sets, 8-12 reps
4
Close-Grip Barbell Bench Press
3 sets, 8-12 reps (3-4 sets)
5
Seated Triceps Press
3 sets, 8-12 reps (3-4 sets)
6
Cable Rope Overhead Triceps Extension
7 sets, 8-12 reps
FST-7 Training, Day 5: Back And Calves
1
Bent Over Barbell Row
3 sets, 8-12 reps (3-4 sets)
2
Wide-Grip Lat Pulldown
3 sets, 8-12 reps (3-4 sets)
3
Seated Cable Rows
7 sets, 8-12 reps
4
Standing Calf Raises
3 sets, 8-12 reps (3-4 sets)
5
Seated Calf Raise
7 sets, 8-12 reps
FST-7 Training, Day 6: Shoulders And Biceps
1
Dumbbell Shoulder Press
3 sets, 8-12 reps (3-4 sets)
2
Front Dumbbell Raise
3 sets, 8-12 reps (3-4 sets)
3
Side Lateral Raise
7 sets, 8-12 reps
4
Barbell Curl
3 sets, 8-12 reps (3-4 sets)
5
Incline Dumbbell Curl
3 sets, 8-12 reps (3-4 sets)
6
Standing Biceps Cable Curl
7 sets, 8-12 reps
FST-7 Training, Day 7: Off