Name: Playbook - Roberto Portales - DEC 20 - Chest and Triceps (FST-7 B)
Uploaded: 2023-02-07T04:22:51.675Z
Duration: 60 min
Description: DEC 20 - Chest and Triceps (FST-7 B)

We’re utilizing the Fascia Stretch Training 7 (FST-7) technique to make our muscle bellies larger and fuller. We’re going stretch our muscles from the inside out by volumizing them. 

We’re aiming for 10-12 reps during our base exercises and resting for 2 minutes between those sets.

For our sets of 7, we’re aiming for 12-15 reps, resting for only 30 seconds between sets, and stretching or flexing the target muscle during rest breaks. 

Go to absolute muscle failure on every working set, and adjust the weight accordingly if you fail outside on the target rep range. Make sure to properly warm up first and watch the overview video for the week before starting.

- Incline Dumbbell Bench Press: 2 warm up sets x 10-12 reps
- Incline Dumbbell Bench Press: 3 working sets x 10-12 reps
- Decline Bench Press: 3 working sets x 10-12 reps
- Machine Bench Press: 3 working sets of 10-12
- Cable Crossovers: 7 working sets x 15-18 reps
- Reverse Grip Triceps Pushdown: 3 working sets x 10-12 reps
- Weighted Dips: 3 working sets x 10-12 reps
- Overhead Triceps Extension: 7 working sets x 12-15 reps

Make sure to stretch the muscles you just lifted for 10 minutes afterwards!

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Incline Dumbbell Bench Press (Warm Up Sets)

Incline Dumbbell Bench Press

- Lying supine on a decline bench
- Hands should be slightly outside shoulder width
- Lower the bar to the lower chest, actively stretching your chest muscles
- Press the bar upward by extending your elbows

Decline Bench Press

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full extension then return to starting position

Machine Bench Press

- Get a good stretch 
- Cross your arms over at contraction
- Alternating which arm is in front

Cable Crossovers

- Stand tall, abs engaged and upper arms locked at your sides
- Pull the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Reverse Grip Tricep Pulldown (Warm Up Sets)

Reverse Grip Tricep Pulldown

- Attach weight to a waist belt
- Grab your bars with your palms facing inward and your arms straight
- Slowly lower until your elbows are at right angles, ensuring they stay tucked against your body and don't flare out
- Drive yourself back up to the top by extending your arms

Weighted Dips

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull the bar forward so that elbows are straight
- Release the weight, returning to the starting position with control

Overhead Tricep Extensions

DEC 20 - Chest and Triceps (FST-7 B)

2 big-4 exercises in the same workout. Definitely unconventional.

Scott Short

DEC 19 - Legs (FST-7 B)

DEC 21 - Active Rest Day

Great! My arms feel like they may fall off at any moment! 💪🏻

Murphy

I enjoyed this workout. Workouts like this are easy to navigate, and sharing equipment at the gym because there are multiple machines for the back and biceps. The 15 reps seven times were challenging.

Alberto

DEC 22 - Back and Biceps (FST-7 B)

Great! Tough workout and easy to follow. Exactly the sort of program I have been looking for!

DEC 20 - Chest and Triceps (FST-7 B)

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