The FST-7 Arm Workout | The Ultimate Guide!


Do you want to build massive arms? Of course you do!

There are many great bodybuilding training programs. However, one of the most popular programs for building massive biceps and triceps is called the FST-7 Training Program!

Introduction

  • Part 1: The FST-7 Training Program
  • Part 2: The FST-7 Arm Workouts

In this comprehensive guide I will teach you everything you need to know about how to build massive arms using the FST-7 training program.

FST-7 is a high-volume bodybuilding training program invented by Hany Rambod, one of the most sought-after bodybuilding coaches in the world. Hany invented his FST-7 program to help advanced bodybuilders take their physique to the next level.

FST-7 literally stands for “fascia stretch training – 7.” Hany finishes his arm workouts with 7 sets on a special exercise. He says this really stretches out the fascia surrounding the arms and gives you an incredible pump. Check it out:

“FST-7 stands for fascia stretch training. The 7 is the amount of sets that you do at the end. The expansion of the fascia is what is going to trigger the growth.

So when we go in there and trigger the ultimate pump, you’re going to get really good round muscle bellies with maximum separation.”

Hany Rambod says the key to building massive arms is to pick exercises where you can really feel the target muscle working, and to train for a huge pump.

Hany Rambod likes to train his biceps and triceps together on the same training day using 3-4 exercises per body part. Here is a simple FST-7 arm workout that you can try. Check it out:

FST-7 Arm Workout #1

  • Exercise #1: Cable rope pushdowns, 3-4 sets of 10-15 reps
  • Exercise #2: Bench press (shoulder-width grip), 3-4 sets of 10-15 reps
  • Exercise #3: Lying ez-bar extensions (behind head), 3-4 sets of 10-15 reps
  • Exercise #4: Seated overhead DB extensions, 7 sets of 10-15 reps, 30 seconds rest
  • Exercise #5: Standing DB curls (supinated grip), 3-4 sets of 10-15 reps
  • Exercise #6: One-arm DB preacher curl (supinated grip), 3-4 sets of 10-15 reps
  • Exercise #7: 30 degree DB spider curl (supinated grip), 3-4 sets of 10-15 reps
  • Exercise #8: Standing ez-bar curl (wide / supinated grip), 7 sets of 10-15 reps, 30 seconds rest

Here is the training video:

Talk about a high-volume arm workout! In this video Jay Cutler performs 4 exercises for his triceps, then 4 exercises for his biceps. Let’s start by talking about the triceps.

Hany Rambod almost always has his clients start their tricep workouts with cable rope pushdowns. He says this exercise is very easy on your elbows and is great for pumping a lot of blood in your triceps.

After that he moves onto other mass-building exercises like bench presses, skull crushers and overhead dumbbell extensions.

Hany has a unique way he performs skull crushers: he has his athletes push the bar back behind their head, rather than up over their chest. Check it out:

“When we did skull crushers, we used a new technique for Jay Cutler. He pushed away from his forehead at a 45 degree angle. That was new for him and really got him super pumped.”

For this workout Jay Cutler finishes his triceps off with some FST-7 sets on the overhead dumbbell extension.

Hany Rambod says it is critical that you use a full range of motion for your final 7 sets to really stretch out the fascia tissue.

“During the FST-7 movements, we try to go through and make sure he’s flexing his triceps and stretching his triceps back and forth to maximize the stretching in the fascia.”

Jay Cutler trains his biceps in a very similar way: he performs 3 heavy loading exercises, and then finishes with some FST-7 sets on the standing ez-bar curl.

Hany Rambod really likes to mix up the structure of his workouts. One of his favorite strategies is to perform his FST-7 sets at the start of the workout, instead of the end. Check it out:

FST-7 Arm Workout #2

  • Exercise #1: Bench press (shoulder-width grip), 4 sets of 8-10 reps
  • Exercise #2: Overhead dumbbell extension, 3-4 sets of 8-10 reps
  • Exercise #3: Cable pushdowns (reverse grip), 4 sets of 10-12 reps**
  • Exercise #4: Overhead cable extension (high pulley), 7 sets of 10 reps****, 30 seconds rest
  • Exercise #5: Standing cable face curl, 7 sets of 10-15 reps, 30 seconds rest
  • Exercise #6: One-arm standing DB curl, 3-4 sets of 8-10 reps
  • Exercise #7: 30 degree DB spider curl (supinated grip), 3-4 sets of 10-12 reps

**Perform 10-12 reps, then immediately perform 5 partial reps in the stretched position

****Perform 10 reps, then immediately perform diamond pushups to failure, then rest 30 seconds and repeat

Here is the training video:

For this workout Hany Rambod actually has his client perform the FST-7 sets at the start of his biceps workout, rather than at the end.

Hany calls this a “pre-load” technique because you are pumping the muscle full of blood before moving onto your other exercises. Here is Hany Rambod describing his goals for this bodybuilding arm workout:

“FST-7 is designed to not only make you rounder and fuller, but also give you more of that graininess because you are still building a stronger muscle.

Because you are using both aspects of volumization as well as high-intensity training. It incorporates the two.

Here is another workout where Hany Rambod uses the preload technique on biceps. Check it out:

FST-7 Arm Workout #3

  • Exercise #1: Standing ez-bar curl (wide / supinated grip), 7 sets of 10-12 reps**, 30 seconds rest
  • Exercise #2: Supine cable curl (wide / supinated grip), 4 sets of 10-12 reps
  • Exercise #3: 30 degree spider ez-bar curl (narrow / supinated grip), 4 sets of 10-12 reps
  • Exercise #4: Cable rope pushdowns, 4 sets of 10-12 reps****
  • Exercise #5: Smith machine bench press (shoulder-width grip), 4 sets of 10-12 reps
  • Exercise #6: Bench dips, 4 sets of 10-12 reps
  • Exercise #7: Overhead rope cable extensions (high pulley), 7 sets of 10-12 reps, 30 seconds rest

**Perform 10-12 regular reps, then perform 3 reps with extra manual resistance on the lowering phase, the perform 5 partial reps in the bottom position of the exercise

****Train to failure, then perform several partial reps in the stretched position

Here is the training video:

Here is Hany Rambod describing the preload technique:

“We’re going to start with a preload exercise which is actually doing FST-7 in the beginning of the body part so therefore we’re forcing blood into the muscle that is going to be targeted in the rest of the workout.”

This workout actually looks very similar to the previous one. Hany Rambod likes to stick with a lot of the same arm exercises, such as rope pushdowns and close grip bench presses for chest and dumbbell curls or ez-bar curls for biceps.

Hany says that the way you perform your exercises is actually more important than the exercises you use, or the amount of weight that’s on the bar. Check it out:

“It doesn’t matter how much weight you lift. Your body doesn’t realize if you’re lifting 100 pounds or 200 pounds.

It’s how much resistance you feel. Because of the fact it’s just a matter of how your muscles perceive the resistance.”

Here is one more FST-7 arm workout where Hany Rambod uses the preload technique for biceps and triceps. Check it out:

FST-7 Arm Workout #4

  • Exercise #1: Rope pushdown, 7 sets of 8-15 reps, 30 seconds rest
  • Exercise #2: Bench press (shoulder-width grip), 4 sets of 8-15 reps
  • Exercise #3: Lying ez-bar extensions (behind head), 4 sets of 8-15 reps**
  • Exercise #4: Standing cable rope curls, 7 sets of 10-20 reps, 30 seconds rest
  • Exercise #5: 30 degree barbell spider curls, 4 sets of 10-20 reps
  • Exercise #6: Standing alternating pinwheel curls, 4 sets of 10-20 reps
  • Exercise #7: Standing ez-bar curl (wide / pronated grip), 4 sets of 10-20 reps

**Perform 8-15 reps just shy of failure, then immediately perform close grip bench presses with the same weight just shy of failure.

Here is the training video:

This workout is more intense than it looks! Throughout the workout Hany Rambod uses different high-intensity techniques like drop sets, supersets, eccentric-only reps and iso-holds.

Hany doesn’t have a specific plan for when he is going to use these techniques – he just improvises on the spot depending on how the workout is going and how his athlete is feeling.

Here is Hany describing the preload technique on the rope pushdowns for triceps:

“We wanted to focus on that outer head of that tricep. So what we wanted to do is really get that arm width as wide as possible. We did biceps, triceps, FST-7 preload.

You do FST-7 in the beginning of the triceps exercises and with biceps we did FST-7 as the first exercise as well.”

If you already have a lot of experience with Hany Rambod’s FST-7 Training Program then you may want to incorporate more of his favorite high-intensity techniques to stimulate even more muscle growth.

Conclusion

Hany Rambod is one of the world’s top bodybuilding coaches. He has trained some of the greatest bodybuilders of all time including 4x Mr. Olympia champion Jay Cutler and 8x Mr. Olympia champion Phil Heath.

Hany Rambod’s goal when he trains arms is to pick basic exercises where you can really train your muscles and to train for a huge pump. He also uses plenty of high-intensity techniques like drop sets, eccentric reps and iso-holds to increase the intensity of his workouts.

If you are stuck at an arm training plateau then you have to try Hany Rambod’s FST-7 chest workouts. They may be just what you need to take your training to the next level.

“The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100 percent

Thank you for reading and I wish you the best of luck on your strength training journey!

 

Dr. Mike Jansen, PT, DPT

What's going on! My name is Dr. Mike Jansen, I'm the creator of Revolutionary Program Design. If you want to take your training to the next level, then you've come to the right place... My goal is to make RPD the #1 strength training resource available anywhere in the world!

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