Okay so I have been doing this type of training for 6 weeks now. I have never been so sore, I mean cannot touch my chest sore. Which is awesome cuz I don't know about you guys but sometimes I will tear it up in the gym, feel great and not get sore at all and wonder did I do enough? Anyway this was developed my Hany Rambod. I'm hoping when I diet down to see some improvement, cannot tell yet but it is kicking my ass. Also I am never in the gym longer than an hour and usually less than that. Here is a sample from him. My trainer does this, Cutler, Heath and lots of others.
Sample FST-7 Workout
Sample Basic FST-7 Bodypart Routines
Triceps
Close-grip bench press 3-4 x 8-12
Weighted or machine dip 3 x 8-12
Overhead cable extension 7 x 8-12
(beginner and intermediate)
Skull crushers <WBR>7 x 8-12
(advanced)
Quads
Leg extensions <WBR>3-4 x 8-15
Squats <WBR>4 x 8-12
Hack squat or leg press 3 x 8-15
Leg extension or leg press 7 x 8-15
Chest
Incline dumbbell press 3-4 x 8-12
Incline dumbbell flye 3 x 8-12
Flat Hammer or dumbbell press 3 x 8-12
Pec deck or cable crossover 7 x 8-12
Shoulders
Seated dumbbell press <WBR>4 x 8-12
Barbell or dumbbell front raise 3 x 8-12
Dumbbell lateral raise 3 x 8-12
Lateral raise machine <WBR>7 x 8-12
Back
Warm-up: <WBR>
Neutral-grip chin-ups <WBR>3 x failure
Wide-grip pulldowns <WBR>3 x 8-12
Barbell row <WBR>3 x 8-12
Hammer Strength row <WBR>3 x 8-12
Machine or cable pullover 7 x 8-15
Hamstrings
Lying leg curls <WBR>3-4 x 10-15
Stiff-leg deadlift <WBR>3-4 x 10-12
Single leg curl <WBR>3-4 x 10-15 each leg
Seated leg curls <WBR>7 x 10-15
Traps
Dumbbell shrugs* <WBR>3-4 x 8-12
Machine shrugs <WBR>7 x 8-12
*Proper form consists of leaning head and torso slightly forward and shrugging up to an imaginary point behind your ears - do not roll shoulders. Reps should be done slowly with an emphasis on squeezing the contraction point for a full one-second count.
Rear delts
Dumbbell rear lateral raise 3-4 x 12-15
Reverse pec flye or cable 7 x 12-15
Rear laterals
Calves
Standing calf raise <WBR>4 x 10-12
Seated calf raise <WBR>4 x 15-20
Leg press or calf sled raise 7 x 10-12
This is just a sample, I do not necessarily do these exact exercises as I do have to work around injuries but what you want to do it on those last sets get a stopwatch run your 7 sets with 30seconds ONLY of rest in between and while in between you are flexing what muscle you are working.
Sample FST-7 Workout
Sample Basic FST-7 Bodypart Routines
Triceps
Close-grip bench press 3-4 x 8-12
Weighted or machine dip 3 x 8-12
Overhead cable extension 7 x 8-12
(beginner and intermediate)
Skull crushers <WBR>7 x 8-12
(advanced)
Quads
Leg extensions <WBR>3-4 x 8-15
Squats <WBR>4 x 8-12
Hack squat or leg press 3 x 8-15
Leg extension or leg press 7 x 8-15
Chest
Incline dumbbell press 3-4 x 8-12
Incline dumbbell flye 3 x 8-12
Flat Hammer or dumbbell press 3 x 8-12
Pec deck or cable crossover 7 x 8-12
Shoulders
Seated dumbbell press <WBR>4 x 8-12
Barbell or dumbbell front raise 3 x 8-12
Dumbbell lateral raise 3 x 8-12
Lateral raise machine <WBR>7 x 8-12
Back
Warm-up: <WBR>
Neutral-grip chin-ups <WBR>3 x failure
Wide-grip pulldowns <WBR>3 x 8-12
Barbell row <WBR>3 x 8-12
Hammer Strength row <WBR>3 x 8-12
Machine or cable pullover 7 x 8-15
Hamstrings
Lying leg curls <WBR>3-4 x 10-15
Stiff-leg deadlift <WBR>3-4 x 10-12
Single leg curl <WBR>3-4 x 10-15 each leg
Seated leg curls <WBR>7 x 10-15
Traps
Dumbbell shrugs* <WBR>3-4 x 8-12
Machine shrugs <WBR>7 x 8-12
*Proper form consists of leaning head and torso slightly forward and shrugging up to an imaginary point behind your ears - do not roll shoulders. Reps should be done slowly with an emphasis on squeezing the contraction point for a full one-second count.
Rear delts
Dumbbell rear lateral raise 3-4 x 12-15
Reverse pec flye or cable 7 x 12-15
Rear laterals
Calves
Standing calf raise <WBR>4 x 10-12
Seated calf raise <WBR>4 x 15-20
Leg press or calf sled raise 7 x 10-12
This is just a sample, I do not necessarily do these exact exercises as I do have to work around injuries but what you want to do it on those last sets get a stopwatch run your 7 sets with 30seconds ONLY of rest in between and while in between you are flexing what muscle you are working.