freqfly's FST-7 routine

[freqfly]

Tues: Chest
Incline Smith machine press 3-4 x 8-12
Flat Hammer press 3 x 8-12
Incline dumbbell flye 3 x 8-12
Cable crossover 7 x 8-12

Wed: Quads (AM)
Leg extensions 3-4 x 8-15
Hack squat 3 x 8-15
Front squats 3 x 8-15
Leg press 7 x 8-15
Hamstrings & Calves (PM)
Lying leg curls 3-4 x 10-15
Stiff-leg deadlift 3-4 x 10-12
Seated leg curls 7 x 10-15
Standing calf raise 3 x 10-12
Seated calf raise 3 x 15-20
Leg press calf sled raise 3 x 10-12

Thurs: Back & Rear Delts
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
Cable pullover 7 x 8-15
Dumbbell rear lateral raise 3 x 12-15
Reverse pec flye 3 x 12-15

Sat: Shoulders & Traps
Seated dumbbell press 3 x 8-12
Barbell front raise 3 x 8-12
Dumbbell lateral raise 3 x 8-12
Lateral raise machine 7 x 8-12
Dumbbell shrugs* 3-4 x 8-12
Machine shrugs 7 x 8-12

Sun: Biceps & Triceps
Weighted dips 3 x 8-12
Skullcrushers 3 x 8-12
Overhead dumbell extension 3 x 8-12
Rope pressdowns 7 x 8-12
Incline hammer curls 3 x 8-12
Barbell curls 3 x 8-12
Dumbell preacher curls 3 x 8-12
Barbell preacher curls 7 x 8-12 (Scarz style!!!)

 

[Rougen123]

I don't think your doing enough chest bro. Why use a smith incline if you could use the real deal? Only time I use smith's is after I've already done the real compound exercises. Maybe you could switch out/add flat DB/BB bench in addition to your flat hammer press? Also your doing alot of arms bro, I remember discussing in another thread you needed to bring out those tri's more, maybe you can switch up your arms day to have more tri's and less bi's. Same for back dude, IMO there should be some more lat exercises, dorian rows, lat pull down's ( I particularly like to supplement some of the cybex cable lat pull downs and rows) I feel like you've got more rear delts than lats, which was another thing we thought you should improve upon. Hope this helps bro!

 

[freqfly]

I've done a ton of incline barbell and smith and I just prefer smith out of the two. As far as chest goes I'll most likely add in another chest day, targeting lower chest on a two a day.

 

[hellawaits77]

If you're seeing results from your chest workout, keep doing it. Just me personally, but I like moderate volume for chest, too.

 

[scouser5]

I more or less hot a plateau with my 5x5 routine and started your routine mate, got great response from my body. Definitely needed a switch up and keep the body guessing. Plus after being at 5x5 and now going to higher reps I feel like that works the longer muscle belly being 6ft4.