TaPo31's First FDFS Workout Plan

As it seems to come up fairly frequently, I am going to post the FDFS plan that I used during my first three week trial of this fantastic program. I have changed a few things on subsequent FDFS cycles, but this should give everyone a decent outline to follow if they should so choose. Reply to this thread if you have any questions and I will do my best to answer them.

T


Chest

-Bench Press…2 x 3-4 + 1-2 forced reps (3/0/X tempo)
-Smith Incline Press…2 x 2-3 +1 + 1 + 1 rest/pause style (6/1/1 tempo) or…Eccentric Only Smith Incline Press**…2 x 5-6 (6 second negatives)
-Incline DB Flye…2 x 7-8 (2/4/1 tempo)
-Machine Bench Press…2 x 30-40 (1/0/1 tempo; non-lock-out reps)
-Superset: Machine Dips (1/0/1 tempo; non-lock-out reps) /Pec Deck (1/0/1 tempo)…1 x 20-25 each

Biceps

-BB Curl…2 x 3-4 + 1-2 forced reps (3/0/X tempo)
-Hammer Preacher Curl…2 x 2-3 +1 + 1 + 1 rest/pause style (6/1/1 tempo)
-DB Preacher Curl…1 x 7-8 (2/4/1 tempo)
-Machine Curl…1 x 30-40 (1/0/1 tempo; non-lock-out reps)
-Superset: Reverse Curl (1/0/1 tempo; non-lock-out reps) /DB Hammer Curl (1/0/1 tempo)…1 x 20-25 each

Back

-Seated Row…2 x 3-4 + 1-2 forced reps (3/0/X tempo)
-Reverse Grip Lat Pulldown…2 x 2-3 +1 + 1 + 1 rest/pause style (6/1/1 tempo)
-DB Row…2 x 7-8 (2/4/1 tempo)
-WG Lat Pulldown…2 x 30-40 (1/0/1 tempo; non-lock-out reps)
-Superset: Deadlift (1/0/1 tempo; non-lock-out reps) /Hyperextension(1/0/1 tempo)…1 x 20-25 each

Quads

-Hack Squat…2 x 3-4 + 1-2 forced reps (3/0/X tempo)
-Leg Press…2 x 2-3 +1 + 1 + 1 rest/pause style (6/1/1 tempo)
-Leg Extension…2 x 7-8 (2/4/1 tempo)
-Unilateral Leg Extension…2 x 30-40 (1/0/1 tempo; non-lock-out reps)
-Superset: Leg Press machine(1/0/1 tempo; non-lock-out reps) /Walking DB Lunge(1/0/1 tempo)…1 x 20-25 each

Hamstrings

-Lying Leg Curl…2 x 3-4 + 1-2 forced reps (3/0/X tempo)
-Straight Leg Deadlift…2 x 2-3 +1 + 1 + 1 rest/pause style (6/1/1 tempo)
-Single Leg Curl…1 x 7-8 (2/4/1 tempo)
-Seated Leg Curl…1 x 30-40 (1/0/1 tempo; non-lock-out reps)
-Superset: Adduction (1/0/1 tempo; non-lock-out reps) /Abduction(1/0/1 tempo)…1 x 20-25 each


Shoulders

-WG Upright Row…2 x 3-4 + 1-2 forced reps (3/0/X tempo)
-Shoulder Press Machine…2 x 2-3 +1 + 1 + 1 rest/pause style (6/1/1 tempo)
-DB Shoulder Press…2 x 7-8 (2/4/1 tempo)
-Side Lateral Machine…2 x 30-40 (1/0/1 tempo; non-lock-out reps)
-Superset:Cable Front Lateral (1/0/1 tempo; non-lock-out reps) /Cable Rear Lateral(1/0/1 tempo)…1 x 20-25 each

Triceps

-CG Bench Press…2 x 3-4 + 1-2 forced reps (3/0/X tempo)
-V-bar Pressdown…2 x 2-3 +1 + 1 + 1 rest/pause style (6/1/1 tempo)
-Overhead Extension…1 x 7-8 (2/4/1 tempo)
-Machine Extension…1 x 30-40 (1/0/1 tempo; non-lock-out reps)
-Superset: Dips(1/0/1 tempo; non-lock-out reps) /Reverse Pressdown(1/0/1 tempo)…1 x 20-25 each