Name: Playbook - Roberto Portales - DEC 23 - Shoulders and Abs (FST-7 B)
Uploaded: 2023-02-07T04:22:51.731Z
Duration: 60 min
Description: DEC 23 - Shoulders and Abs (FST-7 B)

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

Murphy

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.

- Machine Shoulder Press: 2 warm up sets x 10-12 reps
- Machine Shoulder Press: 3 working sets x 10-12 reps
- Reverse Fly Machine: 3 working sets x 10-12 reps
- Side Lateral Raises: 3 working sets x 10-12 reps
- Upright Rows: 7 working sets x 12-15 reps
- Reverse Cable Crunches: 3 working sets of 10-12 reps 
- Weighted Sit Ups: 3 working sets x 10-12 reps
- Ab Machine: 7 working sets x 12-15 reps

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

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

Machine Shoulder Press (Warm Up Sets)

Machine Shoulder Press

- Keeping your chest on the pad
- Pull your arms back using your rear delts
- Release back to starting position with control

Reverse Fly Machine

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Side Lateral Raise

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Upright Rows

- Lying on the floor with both feet attached to the cable, hands gripping the opposite cable rack for assistance
- Roll your knees in toward your chest
- At the top raise your hips off the ground, pushing your feet upward to the ceiling
- Reverse the movement with control back to starting position

Cable Reverse Crunch

- Lie flat on your back with legs together, bent at the knees, and feet flat on the floor
- Hold a weight plate in front of your body
- Raise your upper body until you are upright
- Lower yourself back to the starting position

Weighted Sit-Ups

- Start by selecting an appropriate resistance and position yourself on the seat with your legs tucked behind the pads provided
- Grasp the handles at shoulder height and rest your triceps at a 90 degree angle on the arms pads (if provided)
- Tighten the abdominals and while breathing out, crunch your abs by bending at the waist, lowering the hand bars and lifting the legs
- Breathing in, straighten your torso without letting the weight plates hit

Ab Machine

DEC 23 - Shoulders and Abs (FST-7 B)

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

Scott Short

DEC 19 - Legs (FST-7 B)

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

DEC 21 - Active Rest Day

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

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.

DEC 23 - Shoulders and Abs (FST-7 B)

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