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The FST-7 Chest And Triceps Workout | The Ultimate Guide!

FST-7 is one of the most popular bodybuilding programs in the world. Hany Rambod invented this program to help advanced bodybuilders increase the intensity of their workouts and take their physiques to the next level.

Hany Rambod uses many different training splits with his athletes. However, one of his favorite strategies is to perform extra arm work at the end of chest or back workouts.

Hany says this strategy works well for bodybuilders who need to increase their training frequency for their biceps and triceps. Here is an example of what an FST-7 chest and triceps workout might look like. Check it out:

Workout #1

  • Exercise #1: Standing cable fly, 4 sets of 8-12 reps
  • Exercise #2: Incline machine press, 4 sets of 8-12 reps
  • Exercise #3: Flat machine press, 7 sets of 10-15 reps, 30 seconds rest
  • Exercise #4: Rope cable pushdown, 4 sets of 8-12 reps
  • Exercise #5: Overhead rope cable extension (high pulley), 4 sets of 8-12 reps
  • Exercise #6: Diamond push ups, 4 sets of 8-12 reps
  • Exercise #7: Machine tricep extensions, 7 sets of 10-15 reps, 30 seconds rest

Here is the training video:

This workout was performed by IFBB pro Andre Deieu. Hany Rambod’s FST-7 program blends together high-volume and high-intensity training principles. Of course, the most important part of

Hany Rambod’s training program is the FST-7 sets that you perform at the end of the workout. Hany says that you can actually stretch out the fascia tissue surrounding your muscles by performing 7 sets of an exercise with very short rest periods.

In this workout Andrei performs the 7 fascia-stretching sets at the end of his chest and tricep routines. Andrei also performs different high-intensity techniques during the workout like drop sets to increase the intensity of his sets.

Here is Hany Rambod describing this workout:

“We’re hitting chest today, we’re mixing it up. We’re going heavy, getting the volume and combining the two.

We want to make sure he gets the maximum contraction, keep the reps around 8 and then use extra intensity multipliers.

We used drop sets earlier and now we’re doing partial reps. Use intensity and time under tension to get those gains.”


If you are using Hany Rambod’s FST-7 training program and you have lagging arms, then you may want to experiment with performing extra arm work at the end of your chest or back workouts.

This is one of Hany Rambod’s favorite training strategies to bring up his athletes’ lagging arms.