The FST-7 Triceps Workout | The Ultimate Guide!


Hany Rambod’s FST-7 Training Program is one of the most popular bodybuilding programs in the world.

Hany Rambod says he designed FST-7 to help advanced bodybuilders break through training plateaus while staying healthy and avoiding injuries.

If you want to learn how to build massive triceps using Hany Rambod’s FST-7 program then this article is for you!

Introduction

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

In this comprehensive guide I will teach you everything you need to know about how to build huge triceps using Hany Rambod’s FST-7 Training Program.

Hany Rambod says the key to building huge triceps is to use high-volume and high-intensity training principles together in the same workout.

Hany almost always starts his triceps workouts with cable rope pushdowns. He says this is the best exercise for warming up your elbows, activating your triceps and establishing a great mind-muscle connection.

Next Hany likes to move onto the classic mass-building exercises like close grip bench presses and skull crushers.

Finally Haney Rambod likes to finish his FST-7 triceps workouts with overhead triceps extensions and other exercises that really stretch out the triceps.

Of course Hany Rambod also likes to use FST-7 sets to try and stretch out the muscle fascia:

“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.”

In summary Hany likes to use 3-4 exercises during his FST-7 triceps workouts. He uses a combination of compound and isolation movements, and he also uses plenty of high-intensity techniques like forced reps, partial reps and FST-7 sets.

Here is a simple FST-7 triceps workout that you can try. Check it out:

FST-7 Triceps Workout #1 Jay Cutler

  • 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

Here is the training video:

This workout was performed by the 4x Mr. Olympia winner Jay Cutler. This is a very normal looking FST-7 workout. Jay starts the workout with cable rope pushdowns to warm up his triceps. Then he moves into some classic mass-building triceps exercises like bench presses and lying ez-bar extensions.

Hany Rambod has a special way he likes to perform lying triceps extensions: he actually pushes the bar back behind his head, instead of up over his chest.

“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.”

Finally Jay Cutler finished the workout with some FST-7 overhead triceps extensions.

“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.”

Every once in a while Hany Rambod will skip the cable rope pushdowns at the start of the workout. For example:

FST-7 Triceps Workout #2 Jeremy Buendia

  • Exercise #1: Bench press (shoulder-wdith 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

**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:

This triceps workout was performed by IFBB pro Jeremy Buendia. For this workout Jeremy performs 5 separate triceps exercises. The first 3 exercises are the heavy loading exercises. Then to finish the workout Jeremy supersetted overhead cable extensions and diamond push ups.

Hany Rambod often likes to superset 2 different exercises for his FST-7 sets at the end of the workout. Here is Hany describing his approach for this 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.”

Hany Rambod has worked with some pretty high-level bodybuilders including Mr. Olympia champions Phil Heath and Andrei Deiu.

Here is an intense triceps workout that these two athletes performed together. Check it out:

FST-7 Triceps Workout #3 Phil Heath and Andrei Deiu

  • Exercise #1: Cable rope pushdowns, 4 sets of 10-12 reps****
  • Exercise #2: Smith machine bench press (shoulder-width grip), 4 sets of 10-12 reps
  • Exercise #3: Bench dips, 4 sets of 10-12 reps
  • Exercise #4: 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:

Hany Rambod had his athletes perform different high-intensity techniques in this workout including accentuated eccentric reps and partial reps.

Hany says that when it comes to building big triceps, the amount of weight that you’re lifting really isn’t that important.

He thinks the amount of tension and fatigue you can create in the target muscle has a bigger impact on your results.

“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.”

Normally Hany Rambod likes to perform his 7 FST sets at the end of his workout to finish his triceps off. However, sometimes he likes to switch things up and perform his FST-7 sets at the start of the workout.

Hany calls this a “preload” strategy – he says it is a great way for advanced bodybuilders to break through training plateaus. Here is an FST-7 preload triceps workout that you can try. Check it out:

FST-7 Triceps Workout #4 Andrei Deieu

  • 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**

**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:

Here is Hany Rambod describing the preload technique:

“What we did is we did FST-7 rope pushdown preload. What that means is that in the first couple of sets we warmed up the triceps and the wrists.

Then we went into FST-7 30 seconds rest, pushing out with the pinkeys. Then as we were getting more fatigued we pushed straight down with the rope. That was the preload.”

The Preload strategy is not necessarily better or worse than performing your FST-7 sets at the end of your workout. Hany Rambod says that it is just another option to have in your training toolbox.

Conclusion

The FST-7 Training Program is one of the most popular bodybuilding programs in the world. It incorporates high-volume and high-intensity training principles into one brutal training system.

Hany Rambod says the key to building big triceps is to use perfect technique and really focus on getting strong muscular contractions, rather than just throwing heavy weights around with sloppy form.

Of course he also uses plenty of high-intensity techniques like partial reps, eccentric reps and FST-7 sets to create even more fatigue in his triceps.

If you aren’t satisfied with the size of your triceps then you may want to give Hany Rambod’s FST-7 Training Program a shot. It may be just what you need to take your training to the next level.

“When your vision is powerful enough, everything else falls into place. Vision is a purpose, and when your purpose is clear, so are your life choices. 

Vision creates faith and faith creates willpower. With faith, there is no anxiety, no doubt – just absolute confidence.”

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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