WARM UPS

Foam Roller

Machine push/pull

Light Weight Dumbell Flexibility

Resistance Band

Dynamic Stretching

Day 1- Chest

1. Bench Press: 4 sets x 8-10 reps

2. Incline Dumbbell Press: 4 sets x 8-10 reps

3. Chest Flyes: 4 sets x 8-10 reps

4. Cable Crossovers: 7 sets x 10-12 reps (rest for 30-45 seconds between sets)

Day 2- Back

1. Wide-Grip Pull-Ups: 4 sets x 8-10 reps

2. Bent-Over Barbell Rows: 4 sets x 8-10 reps

3. Seated Cable Rows: 4 sets x 8-10 reps

4. Reverse-Grip Pulldowns: 7 sets x 10-12 reps (rest for 30-45 seconds between sets)

Day 3- Shoulders

1. Seated Dumbbell Shoulder Press: 4 sets x 8-10 reps

2. Lateral Raises: 4 sets x 8-10 reps

3. Front Raises: 4 sets x 8-10 reps

4. Reverse Pec Deck Flyes: 7 sets x 10-12 reps (rest for 30-45 seconds between sets)

Day 4- Arms

1. Barbell Bicep Curls: 4 sets x 8-10 reps

2. Skull Crushers: 4 sets x 8-10 reps

3. Hammer Curls: 4 sets x 8-10 reps

4. Rope Pushdowns: 7 sets x 10-12 reps (rest for 30-45 seconds between sets)

Day 5- Legs

1. Squats: 4 sets x 8-10 reps

2. Leg Press: 4 sets x 8-10 reps

3. Lunges: 4 sets x 8-10 reps (each leg)

4. Leg Curls: 7 sets x 10-12 reps (rest for 30-45 seconds between sets)

Notes

• FST-7 focuses on performing 7 sets of an isolation exercise at the end of each workout to stretch the muscle fascia and enhance muscle growth.

• Choose a weight that allows you to perform the prescribed number of reps with proper form.

• Rest for 30-45 seconds between each set of the 7-set exercise to maintain pump and maximize the stretch on the muscle fascia.

• Warm up adequately before starting the workout and cool down/stretch afterwards to prevent injury and promote recovery.