Week 1
Day 1 – Chest
- Incline Dumbbell Press – DTP (50, 40, 30, 20, 10, 5 Reps)
- Machine Chest Press – Reverse DTP ( 5, 10, 20, 30, 40, 50 Reps )
- FST-7: Pec Deck Fly ( 7 Sets * 7 Reps )
Day 2 – Back
- T-Bar Row – DTP
- Reverse Grip Barbell Row – Reverse DTP
- FST-7: Straight-Arm Pulldown
Day 3 – Legs
- Hack Squat – DTP
- Leg Extension – Reverse DTP
- FST-7: Lying Hamstring Curls
Day 4 – Shoulders
- Dumbbell Shoulder Press – DTP
- Arnold Press – Reverse DTP
- FST-7: Dumbbell Side Raises
Day 5 – Biceps & Triceps
- Dumbbell Incline Curl – DTP
- EZ-Bar Skull Crushers – Reverse DTP
- FST-7: Machine Preacher Curl + Overhead Rope Extension
Day 6 – Abs
- Hanging Knee Raise with Twist - 3 Sets * 15 Reps
- Weighted Cable Side Crunch - 3 Sets * 15 Reps
- FST-7: Ab Roller (7×failure)