FST-7, is anybody here ever use that program

[adilevy]

Overhead cable extensions
Skull crushers (for advanced trainers)
Calves: Standing and seated raises, calf raises using leg press
(alternate between these three)
When should I do my ‘7'?
The best time to do your ‘7' is as the final exercise for a muscle group. You don't want to do it
first, as this would take away from your performance on the heavy straight sets that are also a
critical factor in building muscle mass. Finishing off a bodypart with a great pump is something
many top bodybuilders have been doing instinctively for years, not knowing that they were
expanding their fascia and maximizing growth. It may be tempting to do your pumping sets
earlier on if you can't seem to get any kind of pump going, but I would urge you instead to do
something like a set or two of 21's to get the blood flowing and then proceed with your heavy
sets before capping it all off with your ‘7' set for that bodypart. Remember, ‘7's' are done at the
conclusion of each bodypart, so if you are working multiple bodyparts in a given workout, you
will be doing two or more of these extended pumping sets.
7 /