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Thread: Fst-7
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02-18-2009, 06:19 PM #31
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You want an isolation movement for the 7s, so you can concentrate greater blood flow through that specific muscle, and not several muscle groups, which would be the case with compound exercises used for 7s.
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02-18-2009, 06:24 PM #32
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02-18-2009, 06:27 PM #33
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BACK-Width Emphasis /warm up/neutral grip chins/3xfailure. wide grip pulldowns 3x8-12/barbell rows 3x8-12/hammer strenght rows 3x8-12/FST-7 set machine or cable pullovers 7x8-15
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02-18-2009, 06:55 PM #34
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02-18-2009, 06:59 PM #35
I would like to say whatever you want. But I usually want compound exercises. lol. By compound, i mean anything thats not direct isolation. I usually stick with free weights for the first movements( except on arm day where I use the hammer preacher, and cable pushdowns in my first movements.) Just remember, nothing is set in stone.
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02-18-2009, 07:04 PM #36
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02-18-2009, 07:13 PM #37
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02-18-2009, 08:35 PM #38
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02-19-2009, 12:50 PM #39
perfect thanks guys. you guys answered all my questions. hope to report back some good results
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02-19-2009, 03:41 PM #40
What kind of weight are you using compared to normal on the 7 set?
Last edited by GordonBombay; 02-19-2009 at 03:56 PM.
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02-19-2009, 03:58 PM #41
ha.lol. You can do any 3 movements you want. Just make sure you use an isolation exercise at the end.
Example 1: a)dumbell curls
b) Hammer strength preacher curl,( or barbell, or dumbell.)
c) concentration curls( or some type of peak movement)
7) Some form of cable curls
* this is assuming you cant use a barbell. If you can, I would definatly include it.
*ADvance 7 user can use EZ bar curls for his 7 sets.
Here was my bicep workout yesterday:
a) Barbell curls 85lbs 3x10-12, 100lbs rest-pause 4-4-3
b) Dumbell curls 40lbs 3x8-10
c) Hammer strength preacher curls 2x8-12
7)cable curls 7x 10-12
Bombay, not sure this helps. If your still unclear ask me now.
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02-19-2009, 04:02 PM #42
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02-19-2009, 04:04 PM #43
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02-19-2009, 04:20 PM #44
I was a skeptic of this, but I have given it a shot this past two weeks and I honestly believe my arms look bigger while I'm dieting.
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02-19-2009, 04:24 PM #45
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