The FST7 Routine

The FST7 Routine

MyHomeWorkout.ie Workout Split

Day 1: Quads and Calves

Day 2: Chest and Triceps

Day 3: Back and Biceps

Day 4: Shoulders, Traps and Cardio

Day 5: Hamstring and Calves

Day 6: Full Upper Body

Day 7: Rest and Recovery

 

-This program is specifically designed by our personal trainers and is about you working out at home using the MyHomeWorkout.ie 50kg set. As a result communication and commitment is key! We are not right there with you so if there is a question on form, technique please contact us and one of our personal trainers will get back to you ASAP.

- We have supplied notes and a video link next to each movement if you are unsure how to perform the exercise for help.

-We encourage variety so at times we may give you a few options. Try to mix it up somewhat frequently, at least every 2 weeks or so.

-Rest time will differ. When choosing heavy you will require more rest in between sets 1-2 min whereas on higher reps sets 60-90 sec will do.

-So in this workout split we’re going to change things up again with some FST7 training, essentially If you ever see ‘7 sets for 15 reps’ this is called FST7 training. We want you to pick a weight you can manage for 7 sets. You will perform 15 reps and rest for 30 sec. In those 30 sec you will alternate between flexing the muscle one set and stretching it the next. You will do this for the remaining sets.

-Days you are not working calves you are doing abs. The moment you start your home workout get your abs circuit over with. We invite you to experiment with your ab workout on your own this time around. Challenge yourself and do some of the crazy ab workouts you’ve seen, variety is important in this guys and girls.

For advanced athletes:

-       The reps and sets listed below are ONLY your working sets. For your 1st movement, please take your time and perform 2-4 warm up sets or until you feel loose and ready. On all subsequent exercises perform 1 warm up set.

 -       Figuring out your “max”. There is no way for us to know what your MAX is so when we say to take 70% of your max, you need to gauge what you feel you can do that movement for 1 rep.

 -      You want to choose weights that you will fail in that rep scheme. Example leg extensions are 8-12 so do not choose a weight you can do more than 12 reps. Also if you are giving it all then in theory you should have to be reducing weight ever so slightly every set to reach your reps. 

 

Day 1: Quads And Calves

  1. Static Lunges

    Five Sets 8-12 Reps

    Tutorial: https://youtu.be/D7KaRcUTQeE

     

  2. Squat (30 Second Rest)

    Seven Sets 15 Reps

     

  3. Single Leg Lunge On a Bench/Chair/Elevated Surface

    Seven Sets 5-7 Reps

    Tutorial Video: https://youtu.be/vDIoKEy7vCo

     

  4. Glute Bridges

    Four Sets 10-12 Reps

    Tutorial Video: https://youtu.be/wPM8icPu6H8

     

  5. Dumbbell Standing Calves

    ( Slow deep stretch. We place the emphasis on the stretch more than anything here rather than the contraction ). Four sets of 15-20 reps any surface where you are UPRIGHT, the stairs do the trick!

Day 2: Chest And Triceps

  1. Dumbbell Presses / Incline Dumbbell presses 

    Four Sets 10-12 Reps

     

  2. Dumbbell Flys (If you do not own an adjustable bench, we improvise our surroundings here will be done by using any cushion on your upper back to elevate just enough to bring those elbows back enough for the stretch) 

    Four Sets 15-20 Reps

    Tutorial Video: https://youtu.be/tJ2kaO29NDM

     

  3. Lying Tricep Extentions

    Seven Sets 15 Reps

    Tutorial Video: https://youtu.be/IkL7ABXO7HQ

     

  4. Circuit Training (Do Not Rest Until All Complete)

    - Bicycle core exercise 20-25 reps. Tutorial Video: https://youtu.be/9FGilxCbdz8

    - Dumbbell crunch 20 reps

    - Reverse Crunch or V up flat on the ground 20 reps. Tutorial Video: https://youtu.be/hyv14e2QDq0

    -Stick twist/ Dumbbell Russian twists

    20 reps each side (any of these names you don't recognize please YouTube. The visual will be clearer than our explanation.) 

    The aim is to do these 4 ab movements in succession as a circuit. 

    After you have completed all 4, take 30-45 seconds then repeat 2 more times. 

Day 3: Back And Biceps

  1. Select One Of the Following:

    Bent over rows/single arm dumbbell row.

    Eight Sets 8-10 Reps

    Tutorial: https://youtu.be/LktGPg-AkvY

     

  2. Superman’s (Targets the lower back.)

    Four Sets 10-12 Reps

    Tutorial: https://youtu.be/srkvVU5XTEM

     

  3. Standing Barbell Curls

    Seven Sets 15 Reps

    Do not allow your body to fall forward! Stay upright

    Tutorial Video: https://youtu.be/LY1V6UbRHFM

     

  4. One Arm Dumbbell Row

    Three Sets 12-15 Reps

Day 4: Shoulder’s, Traps And Cardio Triceps

  1. Dumbbell Lateral Raises

    Seven Sets 20

    Tutorial: https://youtu.be/3VcKaXpzqRo

     

  2. Dumbbell Front Raises

    Four Sets 15-20 Reps

     

  3. Upright Rows

    Four Sets 15-20 Reps

    Tutorial Video: https://youtu.be/amCU-ziHITM

     

  4. Dumbbell Shrugs

    Four Sets 10-12 Reps

     

  5. Barbell Shrugs

    Four Sets 10-12 Reps

Day 5: Glutes, Hamstrings And Calves

  1. Deadlift

    Five Sets 6-8 Reps

     

  2. Dumbbell Standing Calf Raises 

    (Slow deep stretch. We place the emphasis on the stretch more than anything here rather than the contractions)

    Four sets of 15-20 reps any surface where you are UPRIGHT, the stairs do the trick!

     

  3. Static Bulgarian split squat

    Seven Sets 15-20 Reps

    Tutorial Video: https://youtu.be/KU3psaOTGmc

     

  4. Circuits (Don’t Rest Until All Movements Are Complete)

    - Bicycle core exercise 20-25 reps

    Tutorial Video: https://youtu.be/9FGilxCbdz8

    - Dumbbell crunch 20 reps

    - Reverse Crunch or V up flat on the ground 20 reps

    Tutorial Video: https://youtu.be/hyv14e2QDq0

    -Stick twist/ Dumbbell Russian twists

    20 reps each side (any of these names you don't recognize please YouTube. The visual will be clearer than our explanation.) 

    The aim is to do these 4 ab movements in succession as a circuit. 

    After you have completed all 4, take 30-45 seconds then repeat 2 more times. 

                                                      

Day 6: Full Upper

  1. Dumbbell Press

    Four Sets 15-20 Reps

     

  2. Dumbbell Flys

    (How we improvise our surroundings here will be done by using any cushion on your upper back to elevate just enough to bring those elbows back enough for the stretch)

    Four Sets 15-20 Reps

    Tutorial Video: https://youtu.be/tJ2kaO29NDM

     

  3. Dumbbell Lateral Raises

    Five Sets 20 Reps

     

  4. Heavy Standing Curls

    Three Sets 10-12 Reps

     

  5. Hammer Curls

    Seven Sets 20 Reps

    Tutorial Video: https://youtu.be/TwD-YGVP4Bk

     

  6. Superman’s (Targets the lower back.)

    Four Sets 10-12 Reps

    Tutorial: https://youtu.be/srkvVU5XTEM

     

  7. Standing Overhead Dumbbell Tricep Extension

    Four Sets 20 Reps