Back after injury!
 

Right, this is my first day back after 2 weeks off due to my shoulder injury
So I was taking it pretty easy and will be doing so for the next couple of days just to get things warmed up a bit.

Chest and Biceps

Warm up - Decline bench press 3 x 15, 6 and 6

Decline Bench press: 3 x 6

Bench press: 2 x 6

Cable crossovers: 4 x 15, 12, 10 and 6

Cable crossovers(from thigh to lower pec) 3 x 12, 10 and 8

EZ bar cable curls: 4 x 15, 12, 10 and 6

One arm cable curls: 3 x 8

This was a decent fairly low weight workout apart from biceps where I went heavy, Good workout and good to be back!

Started the FST 7 program for 4 weeks.

Back

Neutral grip pull ups: 3 x 15, 10 and 8

Wide grip pulldowns: 3 x 12

Bent over rows: 3 x 12, 12 and 9

Seated pulley rows: 3 x 15

seated machine rows(with chest support): 7 x 15

Well, I have to say that hurt!

sounding good bro lol no pain no gain and it sounds like your inflicting plenty of pain haha

Cheers Rob, Yeah it hurts but it's nice pain!

Shoulders

Warm up - Dumbell press 3 x 12, 3 and 2

Dumbell shoulder press: 3 x 12, 12, 10 and 8

Front raise with 20kg plate: 3 x 12

Dbell lat raise: 7 x 12, 12, 12, 10, 8, 8 and 6

Dumbell shrugs: 3 x 12

Smith machine shrugs: 7 x 12

Cable rear lat raises: 7 x 8

Yes it hurt again but it's great!

Legs

Warm up - leg extension 3 x 12, 3 and 2

Leg extension: 4 x 12

Squats: 4 x 10

Hack squats: 3 x 10

Leg extensions: 7 x 10

Lying leg curls: 3 x 12

Seated leg curls: 7 x 8

Job done!

Chest and Triceps

Warm up - dbell bench press 3 x 12, 3 and 3

Incline dbell bench press: 4 x 12, 12, 8 and 8

Incline dbell flyes: 3 x 12, 10 and 8

Flat dbell bench press: 3 x 10

Cable crossovers: 7 x 8

Over head cable extensions: 4 x 12, 12, 8 and 8

Cable pushdowns: 7 x 8

Job done!

I really do like this FST7, My muscles hurt for days after training!

Back

Warm up - Close grip pulldowns 3 x 12, 2 and 2

Close grip pulldowns: 3 x 12, 8 and 8

Wide grip pulldowns: 3 x 8

Bent over cable rows: 3 x 8

Seated cable rows: 3 x 8

Bent over reverse grip cable rows: 7 x 8

Excellent workout, extremely pumped - love that feeling!

Shoulders and Traps

Warm up - Dbell shoulder press 3 x 12, 2 and 2

Seated dbell shoulder press: 4 x 8

Front raise with 20kg plate: 3 x 12, 12 and 8

Lat raise: 3 x 8

Cable lat raise: 7 x 8

Dbell shrugs: 3 x 15

Machine shrugs: 7 x 12

Rear lat raise: 3 x 12

Machine rear laterals: 7 x 8

Job done, One hell of a workout - absolutely knackered me out!

Arms

Warm up - Close grip bench press 3 x 12, 2 and 2

Close grip bench press: 4 x 8, 8, 7 and 7

Dips: 3 x 10, 8 and 10

Cable skull crushers: 7 x 12. 12, 12, 12, 10, 10 and 10

Alternate dbell curls: 4 x 12, 12, 12, and 9

Machine preacher curls: 3 x 8

EZ bar cable curls: 7 x 12

Well pumped and completely fried!
Job done!

Legs

Warm up - Squats 3 x 12, 2 and 2

Squats: 5 x 10, 8, 8, 6 and 6

Leg extensions: 4 x 12, 10, 6 and 6

Seated leg curls: 3 x 8, 6 and 4

Back to basics, just for a bit of a shock.