[andyebs]

recently last week or two I have been doing a stretch and pump style training not exactly this but something similar and found I really liked it
so as off next week I will be trying FST thoughtout my new cycle and see how it goes
so workout will look something like this what I have come up with based on FST

has anyone tried this type of training and how did you find it

mon hams/calf

stiff leg deads 4 sets 8-12 reps
standing ham curl 4 sets 8-12 reps
laying ham curl 4 sets 8-12 reps
seated ham curl 7 sets 8-10 with 30 seconds rest ish

seated calf raise 4 sets 8-12 reps
standing calf raise 4 sets 8-12 reps
leg press calf press 7 sets 8-10 30 secs rest

tue chest/tri

incline press 4 sets 8-12 reps
incline flys 4 sets 8-12 reps
flat press 4 sets 8-12 reps
cable flys or pec deck 7 sets 8-10 reps 30 secs rest

dips 4 sets 8-12 reps
skull crushers 4 sets 8-12 reps
kick backs 4 sets 8-12 reps
rope pushdown 7 sets 8-10 reps with 30 secs rest

weds back/bi

wide grip pull down 4 sets to failure
barbell row 4 sets 8-12 reps
deadlifts 4 sets 6-8 reps
t bar rows 4 sets 6-12 reps
machine row 7 sets 8-10 reps 30 secs rest

concertration curls 4 sets 8-12 reps
preacher curl 4 sets 8-12 reps
ez bar curls 7 sets 8-10 reps 30 secs rest

thrs delts/traps

barbell press 4 sets 8-12 reps
side raises 4 sets 8-12 reps
rear raises 4 sets 8-12 reps
dumbbell press 7 sets 8-10 reps 30 secs rest

dumbbell shrugs 3 sets 8-12reps
barbell shrugs 3 sets 8-12 reps

fri quads/calfs

squats 4 sets 8-12 reps
leg press 4 sets 8-12 reps
lunges 3 sets 8-12 reps
leg extension 4 sets 8-12 reps
front squats 7 sets 8-10 reps 30 secs rest (see how goes may have to drop this and make etensions the 7 set)

seated calf raise 5 sets 8-12 reps
leg press calf press 7 sets 8-10 reps 30 secs rest