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Right, this is my first day back after 2 weeks off due to my shoulder injury
So I was taking it pretty easy and will be doing so for the next couple of days just to get things warmed up a bit.
Chest and Biceps
Warm up - Decline bench press 3 x 15, 6 and 6
Decline Bench press: 3 x 6
Bench press: 2 x 6
Cable crossovers: 4 x 15, 12, 10 and 6
Cable crossovers(from thigh to lower pec) 3 x 12, 10 and 8
EZ bar cable curls: 4 x 15, 12, 10 and 6
One arm cable curls: 3 x 8
This was a decent fairly low weight workout apart from biceps where I went heavy, Good workout and good to be back!
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Started the FST 7 program for 4 weeks.
Back
Neutral grip pull ups: 3 x 15, 10 and 8
Wide grip pulldowns: 3 x 12
Bent over rows: 3 x 12, 12 and 9
Seated pulley rows: 3 x 15
seated machine rows(with chest support): 7 x 15
Well, I have to say that hurt!
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sounding good bro lol no pain no gain and it sounds like your inflicting plenty of pain haha
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Cheers Rob, Yeah it hurts but it's nice pain!
Shoulders
Warm up - Dumbell press 3 x 12, 3 and 2
Dumbell shoulder press: 3 x 12, 12, 10 and 8
Front raise with 20kg plate: 3 x 12
Dbell lat raise: 7 x 12, 12, 12, 10, 8, 8 and 6
Dumbell shrugs: 3 x 12
Smith machine shrugs: 7 x 12
Cable rear lat raises: 7 x 8
Yes it hurt again but it's great!
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Legs
Warm up - leg extension 3 x 12, 3 and 2
Leg extension: 4 x 12
Squats: 4 x 10
Hack squats: 3 x 10
Leg extensions: 7 x 10
Lying leg curls: 3 x 12
Seated leg curls: 7 x 8
Job done!
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Chest and Triceps
Warm up - dbell bench press 3 x 12, 3 and 3
Incline dbell bench press: 4 x 12, 12, 8 and 8
Incline dbell flyes: 3 x 12, 10 and 8
Flat dbell bench press: 3 x 10
Cable crossovers: 7 x 8
Over head cable extensions: 4 x 12, 12, 8 and 8
Cable pushdowns: 7 x 8
Job done!
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I really do like this FST7, My muscles hurt for days after training!
Back
Warm up - Close grip pulldowns 3 x 12, 2 and 2
Close grip pulldowns: 3 x 12, 8 and 8
Wide grip pulldowns: 3 x 8
Bent over cable rows: 3 x 8
Seated cable rows: 3 x 8
Bent over reverse grip cable rows: 7 x 8
Excellent workout, extremely pumped - love that feeling!
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Shoulders and Traps
Warm up - Dbell shoulder press 3 x 12, 2 and 2
Seated dbell shoulder press: 4 x 8
Front raise with 20kg plate: 3 x 12, 12 and 8
Lat raise: 3 x 8
Cable lat raise: 7 x 8
Dbell shrugs: 3 x 15
Machine shrugs: 7 x 12
Rear lat raise: 3 x 12
Machine rear laterals: 7 x 8
Job done, One hell of a workout - absolutely knackered me out!
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Arms
Warm up - Close grip bench press 3 x 12, 2 and 2
Close grip bench press: 4 x 8, 8, 7 and 7
Dips: 3 x 10, 8 and 10
Cable skull crushers: 7 x 12. 12, 12, 12, 10, 10 and 10
Alternate dbell curls: 4 x 12, 12, 12, and 9
Machine preacher curls: 3 x 8
EZ bar cable curls: 7 x 12
Well pumped and completely fried!
Job done!
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Legs
Warm up - Squats 3 x 12, 2 and 2
Squats: 5 x 10, 8, 8, 6 and 6
Leg extensions: 4 x 12, 10, 6 and 6
Seated leg curls: 3 x 8, 6 and 4
Back to basics, just for a bit of a shock.
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