Barbell Row 2x12+3-6rp

Machine (hammer) 2x12+3-6rp

Cable row 7x12

Standing Military with thick bar 2x8+3-6rp

Rear Laterals or Rope Pull to face 2x8+3-6rp

Front Cable Raises 7x12

Hack Squats 2x12+3-6 rp

Leg Press 2x12+3-6 rp

Squat 1x12+3-6 rp

Leg extention 7x12

Leg Press Calve raises 7x12

Abdominals

1. Leg Raise 2x12+3-6

2. Crunches 2x12+3-6

Thick BB incline 2 sets x8 reps+ 3-6 reps after a rest pause

Decline Chest Press Machine 2 sets x8 reps+3-6 reps rp

Cable flyes 7x12

BB Curls with thick Bar 2x10+3-6 rp (These are performed with a 3-5 second negative, and a 3-5 second isometric hold.

Parellel Dips 2x8+3-6rp

*I will alternate between doing the 7 sets of 8-12 after the heavy sets between biceps and triceps eachworkout.  I will do lying cable curls for biceps and band pressdowns for triceps.

Weighted Pullups 2 sets 12 reps+ rest pause 3-6 reps

Decline DB Pullover 2 sets 12 reps+rest pause 3-6 reps

Straight arm pulldowns  7x8-12

Side DB Laterals 2x8+3-6 rp

Upright Row 2x8+3-6 rp

cable side laterals or *side laterals using a power band 7x12

*if I use these I try to go for speed on the positive and try to control the decent.  These give a great pump. 

Once again I will flex the muscle in between the sets of 7.  I do all my stretching and foam rolling after that in order to stretch the fascia.  I'm still not sold o the facial stretching, but I can't argue with the results. 

Normally I would stick with a program 100% without tweeking it, but this was my trainers twist on the FST-7 routine.

DAY 1

Hamstrings

1. Wide stance Hip Belt Squat 2x12 to failure Rest 3-6 deep breaths and continue with 3-6 reps (2 minutes between sets. Stretch 30-60 seconds)

2. Romanian Deadlifts 2x12 to failure Rest 3-6 deep breaths and continue with 3-6 reps (two minutes between sets.  Stretch 30-60 seconds)

3. Standing Leg Curls 7 sets 8-12 reps (30 seconds rest.  Flex the muscle 10-15 seconds. and drink water during rest time.)

Calves

1. Seated Calves 7 sets of 8-12 reps with 30 seconds rest.  (I stretch and flex the muscle betwee sets)

Abdominals

1. Leg Raise 2x12+3-6

2. Crunches 2x12+3-6

* All ab exercises are done off a Bosu.

This may not seem bad, but I had some wicked soreness the first week.  I hope this week is better.