Open 5.30 AM - 10.30 PM with No Off Days
Week 1
Day 1 – Chest
- Decline Barbell Press – DTP
- Dumbbell Incline Flyes – Reverse DTP
- FST-7: Machine Chest Press
Day 2 – Back
- Deadlift – DTP
- Close-Grip Lat Pulldown – Reverse DTP
- FST-7: One-Arm Dumbbell Row
Day 3 – Legs
- Front Squat – DTP
- Bulgarian Split Squat – Reverse DTP
- FST-7: Standing Calf Raise
Day 4 – Shoulders
- Smith Machine Press – DTP
- Upright Row – Reverse DTP
- FST-7: Rear Delt Machine
Day 5 – Biceps & Triceps
- Concentration Curl – DTP
- Weighted Dips – Reverse DTP
- FST-7: Cable Curl + Rope Pushdown Superset
Day 6 – Abs
- Decline Weighted Crunch – 3 Sets * 15 Reps
- Hanging Windshield Wipers – 3 Sets * 15 Reps
- FST-7: Weighted Side Bends