FST-7 training
I havent updated this in awhile and am hoping to do this more often. I have been doing the FST-7 training on my weaker bodyparts. Today was arms and man did they get a crazy pump. I am not as strong as some of the other people on this site but when people look at you they don’t know how strong someone actually is. So to the workout:
Rope Pushdowns superset with DB curls
80×12/30×12
90×12/35×10
100×10/40×8
Smith close grip benchpress superset Preacher curl close grip
155×12/55×10
185×10/55×10
205×8/55×10
225×6/55×10
1arm OH Ext superset EZ bar cable curls
20×12/80×12
25×12/90×12
30×10/100×10
Vbar pressdowns superset hammer curl concentration curls
80×10/20×10 each arm for 7 sets back to back with no rests
10 minutes steady state on the bike.
This workout was very awesome with a great pump.
