FST-7

[Italianguy87]

On the next monday i want to start with fst-7 training,this is the type of workout that i did write:

Monday: Chest and Back

*Flat barbell bench-press or incline 3x6-8-10 R2'
*Incline db press or flat 2x6-10 R1'30"
*Cables cross-over or Peck-deck flies 7x10 R45"

*Front lat-machine 3x6-8-10 R2'
*Db row or barbell 2x6-10 R1'30"
*Pull-down or pulley 7x10 R45"


Wednesday: Legs and abs

*Squat 3x10-8-6 R2'
*Leg-press 2x6-10 R1'30"
*Leg-extensions 7x10 R45"

*Romanian deadlift 4x6-8 R2'
*Leg-curl 7x10 R1'30"

*Different excercise for abs in 6x12-15 R1'


Friday: Shoulder and arms

*Db shoulder press or smith-machine 3x6-8-10 R2'
*front raises or lateral raises 2x10-12 R1'30"
*cables lateral raises or cables front raises 7x10 R45"

*Ez barbell curl Superset with French-press ez bar 3x8 R1'30"
*Larry scott's bench ez bar Superset with Kick-back 2x8-10 R1'30"
*Cables biceps or Push-down 7x10 R45"



The nutrition and supplements during the workout days is this:

07:30AM(1st meal)

*4white eggs+1 red egg;
*2 slices of crispy toast with nutella;
*1 banana.

10:00AM(2nd meal)

*150gr. of tuna;
*1 little breadroll integrale with dried beef;
*5 almonds.

12:30PM(3rd meal)

*150gr. of pasta;
*200gr. of chicken breast;
*100gr. of vegetables;
*2 litttle pieces of mozzarella;
*50gr. of bread.

03:30PM(4th meal pre-wo)

*1 apple;
*4gr. of amino acids(4 pills of 1gr.).

05:30PM(5th meal post-wo)

*30gr. of protein with water;
*4gr. of amino acids;
*25gr. of oatcakes rise(5 oatcakes).

07:00PM(6th meal)

*100gr. of rise;
*200gr. of veal;
*100gr. of spinach;
*2 little pieces of mozzarella.

10:00PM(7th meal before sleep)

*30gr. of parmigiano or 30gr. of protein.



I am not really sure about something,especially about the training part,so please if someone have any advertises,let me know:a+.