Erics FDFS Sample Routine

[mward]

I really hate to ask this being a new user but I have looked all over to get Erics sample FDFS routine and all i have found are other peoples creations. Not that they aren't good but I would really like to see what Eric recommends.

Any help would be appreciated and thanks for your patience. :-)

Michael

[The One]

I never made a template for FDFS like I did for PRRS. But those who have been using the routine have been making pretty nice versions.

[rantorcha]

For me, I think it's fun to take the article outline that Eric lists and make up your own routine based on the exercises that work for you and what you want to improve.

You can certainly get ideas from the "Journal" section.

[tank316]

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

[mward]

Thanks for the speedy replies. I really appreciate it. I have really grown to appreciate what PRRS can do for a person so FDFS is extremely intriguing to me.
I will take this and make a few minor tweaks for my needs and repost for any feedback.

THanks again so much Tank and others!

Michael