Today I started a program published by Musclular Developement. I've tailored it a little to fit my physique a little better, focussing on my weak points and allowing an extra rest day. It will definitely be differnent than my normal training routine. It is an 8 week program utilizing Hany Rambod's higher volume fst-7 style of training. Here is what my chest and biceps workout looked like:
incline dumbell press: 20's-20; 50's-8; 65's-6; 80's-8; 100s-8,6,8
incline dumbell fly: 30's-10; 40's-10; 50's-8
low cable fly: 110-8; 140-8
flat dumbell press: 80's- 8,6,6,6,7,7,8 (fst-7)
concentration curl: 20-8; 30-8; 40-8; 50-8,6
hammer curl: 35's-8; 40's-5; 35's-6
cambered bar curl: 90-6,6,6
preacher curl: 70-6,6,6,6,6,6
I got a killer pump. Fst-7 is training a muscle normally and doing 7 sets of 1 exercise with short rest periods. It really fills the muscle with blood.
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