The FST-7 Workout Plan | The Ultimate Guide!


Are you curious about the FST-7 Workout Plan?

Do you want to know exactly how Hany Rambod designs his FST-7 workouts to build size and strength?

Then you’ve come to the right place.

In this comprehensive guide, I will show you how to use the FST-7 workout plan to take your training to the next level!

Introduction

  • Part 1: FST-7 Chest Workouts
  • Part 2: FST-7 Leg Workouts
  • Part 3: FST-7 Back Workouts
  • Part 4: FST-7 Shoulder Workouts
  • Part 5: FST-7 Arm Workouts

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 winner Jay Cutler and 7x Mr. Olympia winner Phil Heath.

Hany wanted a way to blend together the best aspects of high-intensity training and high-volume training into one complete training program.

He also wanted a program that was guaranteed to give you an incredible pump and literally stretch out the dense connective tissue surrounding your muscles.

Hany Rambod invented the FST-7 training program, and the bodybuilding world has never been the same!

FST-7 uses a combination of heavy loading sets and higher-rep pump sets to help you build muscle mass as quickly as possible. FST-7 is so effective, Hany Rambod believes it is superior to any other training style!

Here is Hany Rambod giving a great overview of his revolutionary training program:

“FST-7 was the ability to take several different workout programs and combine them.”

The thing that makes FST-7 training different from any other bodybuilding program is the high-rep sets that Hany Rambod performs at the end of his workout.

FST-7 actually stands for “Fascia Stretch Training.” Every muscle is surrounded by a dense layer of connective tissue called fascia.

Hany Rambod believes that fascia tissue can actually prevent your muscles from growing bigger and stronger.

His FST-7 program is actually designed to stretch out your fascia tissue to give your muscles more room for growth!

Here’s how it works: early in your workout you perform your heavy loading sets. These are your regular heavy sets performed in the 8-12 rep range (or whatever rep range works best for you).

Then at the very end of your workout you pick an exercise and perform 7 sets in a row with only 30-60 seconds rest between sets.

Hany Rambod says that these 7 sets will give you an unbelievable pump and actually stretch out the fascia tissue. 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 that his program is all about combining the best parts of different training programs.

You perform your heavy loading sets at the start of the workout to put as much tension on the target muscle group as possible.

Then at the end of your workout, you perform your FST-7 sets to get a great pump and stretch out the fascia tissue.

Hany says that this approach gives you the best of both worlds!

“The base of the program is still a high-intensity training system where you are using heavier weights that you can use to get stronger. Those are the base sets, the first 3-4 exercises.

It also incorporates a high volume component that gives you the high volume effect which gives the visual separation of the muscle bellies.

So you’re taking a high-intensity approach and a high-volume approach and combining them. And that is the genesis of the FST-7 program.”

So does Hany Rambod organize his workouts?

Hany is a big fan of the 5-day bodybuilding bro split. He says that if you really want to stimulate as much muscle growth as possible, then you have to train each muscle group on its own separate training day.

Here is Hany’s go-to training split:

The FST-7 Training Split

  • Day 1: Chest
  • Day 2: Legs
  • Day 3: Back
  • Day 4: Off
  • Day 5: Abs, Shoulders and Traps
  • Day 6: Calves, Triceps and Biceps
  • Day 7: Off

Sometimes Hany works with advanced bodybuilders who need to bring up their arms to match the rest of their physique.

In that case, Hany likes to train his arms twice per week: once on their own separate training day and again at the end of his other workouts. For example:

The FST-7 Arms Focused Split

  • Day 1: Arms
  • Day 2: Legs
  • Day 3: Off
  • Day 4: Chest and triceps
  • Day 5: Back and calves
  • Day 6: Shoulders and biceps
  • Day 7: Off

Hany Rambod likes his bodybuilding clients to perform around 3-5 exercises per body part. It all depends on how quickly you recover from your workouts.

The first 2-4 exercises are performed as heavy loading sets. These are your regular, high-intensity sets where you try to lift as heavy as possible with perfect form.

Then on the last exercise you perform your FST-7 sets with short rest periods.

Hany says he likes his athletes to take 30-45 seconds rest for smaller body parts (like arms) and 45-60 seconds rest for larger body parts (like back).

Hany says that you have to be careful – the FST-7 sets can be very hard on your recovery ability. He says beginners should perform the FST-7 sets for one body part at a time. Check it out:

“I usually recommend someone take a body part and use FST-7 for that body part for 3-4 weeks.

For example you could use FST-7 for chest for 3-4 weeks, then use it for shoulders for 3-4 weeks.”

I hope you found this overview helpful. Now let’s take a closer look at how Hany Rambod trains his world-class bodybuilding clients, FST-7 style.

Part 1: FST-7 Chest Workouts

Hany Rambod has trained some of the greatest bodybuilders of all time, including Mr. Olympia winners Jay Cutler and Phil Heath.

Let’s kick things off by looking at one of their FST-7 chest workouts. Check it out:

FST-7 Chest Workout #1

  • Exercise #1: Hammer strength incline press, 4 sets of 8-12 reps
  • Exercise #2: 30 degree incline DB press, 4 sets of 8-12 reps
  • Exercise #3: Flat DB press, 4 sets of 8-12 reps
  • Exercise #4: Standing cable fly, 4 sets of 8-12 reps
  • Exercise #5: 30 degree incline smith machine press, 7 sets of 8-12 reps, 45 seconds rest

Here is the training video:

This is a perfect example of how Hany Rambod likes to design his FST-7 chest workouts. He starts the workout with 4 basic loading exercises like machine presses and dumbbell presses.

Hany tells Jay Cutler and Phil Heath to train close to failure on every single set.

These are the “high-intensity” sets where you really want to push yourself and lift as heavy as possible while maintaining perfect form.

At the end of the workout Hany uses his favorite FST-7 technique. He tells Jay and Phil to perform 7 sets on the incline smith machine press with 45 seconds rest between sets.

Hany says their chests really started to blow up during the last exercise. Check it out:

“We did 7 sets on the smith machine press and that’s where you can really see the hypervolumization of the muscle. Everything was really good, getting colder and colder up until that point.

But once we hit those 7’s, it went to super volumization mode and Jay and Phil went 3-D. You can see the chest hang on both of them.”

Hany Rambod says that most people should perform their FST-7 sets at the end of their workouts.

However, he sometimes tells his bodybuilding clients to perform their 7 pump sets at the start of the workout.

Hany calls this technique the “FST-7 Preload” – he says this is a great way for advanced bodybuilders to blast through hypertrophy plateaus. Here is one example of an FST-7 preload chest workout. Check it out:

FST-7 Chest Workout #2 

  • Exercise #1: Cable fly, 7 sets of 10-15 reps, 45 seconds rest
  • Exercise #2: Cable press, 3 sets of 8-12 reps
  • Exercise #3: Push ups, 2 sets of 8-12 reps
  • Exercise #4: 30 degree incline DB press, 4 sets of 8-12 reps
  • Exercise #5: 30 degree incline DB fly, 4 sets of 8-12 reps
  • Exercise #6: 30 degree incline hex press, 2 sets of 8-12 reps

Here is the training video:

Derek Lunsford is the athlete performing this workout.

He is one of Hany Rambod’s biggest success stories – we will be seeing more of his workouts in the rest of this article.

Derek is an incredibly strong bodybuilder.

The FST-7 preload technique accomplishes a few different things: it gives you a great pump in the chest, it helps you establish a better mind-muscle connection and it pre-fatigues your chest so it fails before your shoulders and triceps on your other compound exercises.

Hany Rambod says the pre-fatigue strategy is a great tool for advanced bodybuilders.

Hany says that the FST-7 sets are so taxing that you probably shouldn’t use them for every chest workout.

Here is a chest workout where Hany skips the FST-7 sets and just sticks with heavy loading exercises. Check it out:

FST-7 Chest Workout #3

  • Exercise #1: Machine pec dec, 4 sets of 15-20 reps
  • Exercise #2: Machine incline press, 4 sets of 8-12 reps
  • Exercise #3: Flat DB fly, 4 sets of 8-12 reps
  • Exercise #4: Dips, 4 sets of 10-15 reps
  • Exercise #5: Cable press, 4 sets of 8-12 reps

Here is the training video:

This looks like a basic bodybuilding style chest workout.

However, even here Hany Rambod uses different high-intensity techniques like isometric chest poses in between sets to increase the intensity of the workout.

Hany says this is what FST-7 training is all about: finding ways to safely increase the intensity of your workouts.

“The reason why FST-7 came about and why I was using it, was when I was training online clients, I was giving them training programs and diet programs.

They were following diet programs OK, but with the training programs, I needed to give them a way to increase the intensity of their workouts.

I needed to be able to write a program that they could follow where they could get maximum intensity of their workouts.

When I created FST-7, it made it possible for my clients to increase their intensity exponentially.”

Hany Rambod’s FST-7 chest workouts use a variety of compound and isolation exercises.

He believes you have to combine heavy loading sets with lighter, higher-rep pumping exercises for maximum results.

Part 2: FST-7 Leg Workouts

Hany Rambod likes to train his legs the day after he trains his chest.

Hany Rambod has controversial training theories when it comes to training legs. He says the best way to build big legs is to start your workout with leg extensions.

This was a favorite of many other legendary bodybuilders like Dorian Yates and Branch Warren.

Hany says the leg extensions will help you pre-fatigue your quads, so you can make them work even harder on the compound leg exercises like squats, leg presses and hack squats.

Pre-fatiguing your quads with leg extensions also reduces the amount of weight that you have to use on squats and other exercises.

Of course Hany still likes to finish his leg workouts with FST-7 sets whenever possible. Here is a typical FST-7 leg workout. Check it out:

FST-7 Leg Workout #1

  • Exercise #1: Machine leg extension, 4 sets of 10-15 reps
  • Exercise #2: Lying leg curls, 4 sets of 10-15 reps
  • Exercise #3: Back squat, 4 sets of 10-15 reps
  • Exercise #4: Machine hack squat, 4 sets of 10-15 reps
  • Exercise #5: Vertical leg press, 7 sets of 10-15 reps, 60 seconds rest

Here is the training video:

This is a very normal looking FST-7 leg workout.

As usual, Hany Rambod tells his client to start the workout with machine leg extensions.

Hany says it is very important to perform your leg extensions for higher reps with perfect form. This will help you warm up your knees for the heavier leg exercises to come.

“We’re doing leg extensions.

We’re going to warm everything up because if you go too heavy too soon in your workout then you might get knee problems.

Do not put extra tension on those knees!”

Next Hany Rambod has his athlete perform a variety of compound and isolation leg exercises including leg curls, squats and machine hack squats.

Hany says the squats and hack squats are all about constant time under tension.

He tells IFBB pro Steve Kuclo to come up 80% of the way and then go right back down. Check it out:

“Do not go all the way up. You want to be really dependent on time under tension. You do not want to lock out.”

Finally Hany Rambod finishes the workout with FST-7 sets on the vertical leg press. Hany has a weird technique he likes to use on this exercise: he tells his client to rest his legs on the machine in between sets.

Hany says that keeping your legs above your body in between sets will starve your quads of nutrient-rich blood and lead to an even bigger pump.

“We’re going to do FST-7 last set, we’re doing a blood starving set.

We’re keeping his legs up between sets and we’re doing 60 seconds rest between his sets.”

This is an interesting technique that I have not heard anyone else talk about.

Here is an FST-7 leg workout where Hany Rambod used the preload strategy on leg extensions. Check it out:

FST-7 Leg Workout #2

  • Exercise #1: Leg extensions, 7 sets of 8-12 reps, 45 seconds rest
  • Exercise #2: Vertical leg press, 4 sets of 8-10 reps
  • Exercise #3: Back squat, 4 sets of 8-12 reps
  • Exercise #4: Walking barbell lunge, 3 sets of 20-30 reps
  • Exercise #5: DB stiff-legged deadlift, 4 sets of 8-12 reps
  • Exercise #6: Lying leg curl, 4 sets of 8-12 reps
  • Exercise #7: Seated leg curl, 4 sets of 8-12 reps
  • Exercise #8: Kneeling leg curl, 4 sets of 8-12 reps

Here is the training video:

Talk about a high-volume workout!

Hany Rambod has his client perform 8 exercises for his quads and hamstrings. That is right up there with the training volume of other bodybuilding legends like Jay Cutler and Kai Greene.

Once again Hany starts the workout with leg extensions before moving onto the heavier quad workout. He says that if leg extensions bother your knees, then a good solution is to perform the bottom 80% of the range of motion only.

Another option is to use the FST-7 preload strategy – doing this will force you to use less weight on the exercise. Check it out:

“You can either do straight sets or pre-load. In the past with beginners and some intermediates we would do FST-7 at the end.

For more advanced users we will use leg extensions as a pre-load for FST-7.

You will actually do 7 sets of leg extensions and what that will do is increase blood flow to your quads so you have a better mind-muscle connection as you go to other compound exercises.”

For this workout Steve Kuclo performs back squats third in his routine.

Hany says that squatting can be a dangerous exercise for advanced bodybuilders because they are lifting so much weight.

Hany prefers to have his athletes perform squats a little later in the routine and for higher reps to keep the stress on their quads and off their lower backs.

“What seems to be getting his legs rounder is the volume. So we’re increasing the number of reps but keeping the weight at 405 and putting it up closer to the 20 rep range.

That way we can get really good maximum blood flow and really get sick, sick, sick pumps.”

Every once in a while Hany Rambod will have his clients perform a regular leg workout without any FST-7 sets.

He often does this when his athletes are getting closer to their bodybuilding competitions and they can’t recover as quickly as they used to. For example:

FST-7 Leg Workout #3

  • Exercise #1: Single leg leg extension, 4 sets of 10-15 reps
  • Exercise #2: 45 degree leg press, 4 sets of 10-15 reps
  • Exercise #3: Belt squat, 4 sets of 10-15 reps
  • Exercise #4: Vertical leg press, 4 sets of 10-15 reps
  • Exercise #5: Machine hip thrust, 4 sets of 10-15 reps
  • Exercise #6: Machine hip abduction, 4 sets of 10-15 reps

Here is the training video:

This is a very simple leg workout that Hany Rambod likes to use when his bodybuilding clients are feeling beat up.

Once again Hany Rambod uses the vertical leg press as one of the key mass-building exercises for this workout. Here he is talking about this exercise:

“First set of vertical leg presses, it’s not about all-out weight because this is super light. It’s about just trying to sit your hips and get your range of motion right.

Because you’re going from a completely different exercise to a new vertical movement.

And with all the blood coming into your quad, it’s going to accentuate your pump even further when you go right side up.”

Hany Rambod uses a popular pre-exhaust strategy to help his clients build big legs while staying safe and avoiding injuries. This is a great strategy to try if you are a more advanced bodybuilder.

Part 3: FST-7 Back Workouts

Hany Rambod says the key to building a massive back is to focus on getting high-quality muscular contractions.

He says too many bodybuilders throw around heavy weights on their back day without actually feeling their lats working.

According to Hany, a better strategy is to lighten the weight and really focus on maximally contracting your lats on every exercise.

Of course, Hany Rambod also likes to use his favorite FST-7 sets at the beginning or end of his workouts.

Here is a very normal looking FST-7 back workout. Check it out:

FST-7 Back Workout #1

  • Exercise #1: Lat pulldown (wide / overhand grip), 4 sets of 8-12 reps
  • Exercise #2: Machine chest supported row (neutral grip), 4 sets of 10-15 reps
  • Exercise #3: Ez-bar bent over row (wide / supinated grip), 4 sets of 10-15 reps
  • Exercise #4: Straight arm cable rope pullover, 7 sets of 10-15 reps

Here is the training video:

This is a very basic FST-7 back workout. Hany Rambod uses three heavy loading exercises at the start of the workout, and then finishes things off with FST-7 sets on the straight arm cable pullover.

Here is Hany talking about the benefits of these 7 sets for stretching out the fascia of the upper back:

“My theory when I created FST-7 was that, depending on your particular genetics, the pliability of the fascia has a lot to do with how big you are going to get.

Therefore, trying to stretch out the fascia over many sets without allowing your pump to retract was going to allow you to get that 3-dimensional effect in that muscle belly by being able to stretch that fascia from the inside out.”

Hany Rambod really likes to use the rope pullover for his FST-7 sets. In fact, this is his go-to finisher back exercise for most of his bodybuilding clients.

Here is a high-volume back workout performed by Jay Cutler where he uses the rope pullover to finish things off. Check it out:

FST-7 Back Workout #2

  • Exercise #1: Lat pulldown (medium / supinated grip), 4 sets of 8-12 reps
  • Exercise #2: Lat pulldown (narrow / neutral grip), 4 sets of 8-12 reps
  • Exercise #3: Bent over ez-bar row (wide / supinated grip), 4 sets of 8-12 reps
  • Exercise #4: Seated cable row (v-handle), 4 sets of 8-12 reps
  • Exercise #5: Straight arm cable pullover, 7 sets of 10-15 rep, 45 seconds rest

Here is the training video:

Hany Rambod says that building the upper back is all about getting strong muscular contractions – especially in your lats.

He says that most bodybuilders have a hard time feeling their lower lats contract on pulldown and rowing exercises.

To target this area, Hany likes to use barbell rows with an underhand or supinated grip. This was a favorite exercise of the 6x Mr. Olympia winner Dorian Yates.

Here is Hany Rambod describing this exercise:

“Everyone asks me why do I like to do the reverse grip rows so much?

I like to do both but most people end up having a weaker lower lat than an upper lat.

So I like to emphasize the lower lat by using the reverse grip.”

The rest of the workout was pretty basic FST-7 stuff. Hany starts the workout with 4 heavy loading exercises and then finishes things off with his favorite rope pullovers.

Here is Hany talking about the design of the workout:

“We’re going to start with 4 base exercises and our 5th exercise is a FST-7 set.

FST stands for fascia stretch training and the 7 stands for the pump sets we’re going to do at the end of the workout.

The first 4 exercises are designed to build strength and power and the 5th exercise is designed to give the muscle the full, pumped up look.”

Every once in a while Hany Rambod will skip the FST-7 rope pullovers at the end of his back workouts. He sometimes does this when he wants to put a client through a super high-volume back workout.

Here is a high-volume FST-7 back workout that you can try. Check it out:

FST-7 Back Workout #3

  • Exercise #1: Dual handle pulldown, 2 sets of 10-12 reps
  • Exercise #2: Lat pulldown (narrow / supinated grip), 2 sets of 12-15 reps
  • Exercise #3: Barbell bent over row (supinated grip), 4 sets of 8-12 reps
  • Exercise #4: Hammer strength row (wide / overhand grip), 4 sets of 8-12 reps
  • Exercise #5: One-arm DB row, 3 sets of 8-12 reps
  • Exercise #6: Deadlift, 3 sets of 8-12 reps
  • Exercise #7: 45 degree back extension, 4 sets of 10-15 reps

Here is the training video:

Talk about a high-volume back workout! For this workout Hadi Choopan performs 7 different exercises to target every area of his upper back.

As usual Hany Rambod tells his client to perform some of his favorite exercises including the supinated grip lat pulldowns and supinated grip barbell rows.

As you can see, there are many different ways you can design your own FST-7 back routine.

Part 4: FST-7 Shoulder Workouts

Hany Rambod uses an old-school approach to train his shoulders. He thinks the shoulders grow best when you use a combination of heavy overhead pressing exercises and high-rep isolation exercises for your front, side and rear delts.

As usual Hany likes to start or finish his workouts with 7 sets of a high-rep pumping exercise to stretch out the muscle fascia as much as possible.

Here is a simple FST-7 shoulder workout where Hany Rambod finishes his shoulders with 7 sets on the hammer strength overhead press machine. Check it out:

FST-7 Shoulder Workout #1

  • Exercise #1: Seated DB overhead press, 4 sets of 10-12 reps
  • Exercise #2: Standing DB lateral raise, 3 sets of 10-12 reps
  • Exercise #3: Behind the back cable lateral raise, 3 sets of 10-12 reps
  • Exercise #4: 30 degree prone DB “Y” raise, 3 sets of 10-12 reps
  • Exercise #5: Bent over DB lateral raise, 3 sets of 10-12 reps
  • Exercise #6: Reverse pec dec, 3 sets of 10-12 reps
  • Exercise #7: Hammer strength military press, 7 sets of 10-12 reps, 30-45 seconds rest

Here is the training video:

Talk about a high-volume shoulder workout!

Hany Rambod has his bodybuilding client perform 7 total exercises for his front, side and rear delts.

Hany Rambod starts this workout with his all-time favorite shoulder exercise: the seated DB overhead press.

Hany likes to perform this exercise with a complete range of motion and controlled reps. The rest of the workout featured different isolation exercises to target the three different heads of the deltoid muscle.

Here is Hany talking about the importance of the pump for building maximum muscle mass:

“When you are training this intense it’s important to be able to maximize the pump because it is all about blood flow.

You want to get that nitric oxide that helps with the pump 20-30 minutes before hand.

Branched chain amino acids, glutamine and citrulline are also very helpful.

All of those things put together with the highest quality available is what you want to be able to fuel the workout.”

With his more advanced clients Hany Rambod likes to use the FST-7 preload technique to pre-exhaust his side delts.

Here is a high-volume shoulder workout where Hany Rambod preloads his side delts using the lateral raise machine. Check it out:

FST-7 Shoulder Workout #2

  • Exercise #1: Machine lateral raise, 7 sets of 10-15 reps, 30 seconds rest
  • Exercise #2: Machine overhead press, 4 sets of 10-20 reps
  • Exercise #3: Seated DB overhead press, 4 sets of 10-20 reps
  • Exercise #4: One-arm standing DB front raise, 4 sets of 10-20 reps
  • Exercise #5: Bent over rear delt DB fly, 4 sets of 10-20 reps

Here is the training video:

Here is Hany Rambod talking about the preload technique used in this workout:

“We’re going to start with an FST-7 pre-load.

We’re going to do working sets, 7 sets, 30-45 seconds of rest in between each set and doing 10-15 reps. We’re going to push hard and really push that pre-pump.

What do you do with pre-pump?

You’re trying to take that pump when you go to your compound movements when you have a better mind-muscle connection.”

As usual Hany Rambod includes the seated dumbbell overhead press in this workout.

Hany says that this is his all-time favorite exercise for building mass on the shoulders. Check it out:

“The standard shoulder press. This is the mother of all shoulder exercises.

I like it better than barbell presses. I love dumbbells because of the range of motion that you get.

And this is what you need to build huge delts. Machines, barbells and isolation exercises are great but this still has to be done.

This is the mother of all shoulder exercises – the dumbbell overhead press.”

Every once in a while Hany Rambod will skip the FST-7 technique entirely for his shoulder workout.

He sometimes does this when his clients are having a hard time recovering, like right before their bodybuilding competitions. Other times he skips the technique just to keep the workouts fresh and interesting.

Here is another high-volume FST-7 shoulder workout that you can try. Check it out:

FST-7 Shoulder Workout #3

  • Exercise #1: Standing DB lateral raise, 4 sets of 10-20 reps**
  • Exercise #2: Seated DB overhead press, 4 sets of 10-20 reps
  • Exercise #3: 30 degree prone DB front raise, 4 sets of 10-20 reps
  • Exercise #4: Standing DB overhead press (neutral grip), 4 sets of 10-20 reps
  • Exercise #5: Seated DB lateral raise, 4 sets of 10-20 reps****
  • Exercise #6: Bent over DB rear delt fly, 4 sets of 10-20 reps
  • Exercise #7: Reverse pec dec, 4 sets of 10-20 reps

**Perform 4-6 reps on one arm while the other arm holds the dumbbell in the top position, then switch arms. Repeat until you have performed 10-20 total reps on each arm.

****After your last set drop the dumbbells and perform lateral raises with just your arms.

Have your training partner apply manual resistance down on your arms on the lowering phase of each rep.

Here is the training video:

Talk about a high-volume shoulder workout! Hany Rambod says that you should only attempt these high-volume workouts once in a while. Otherwise you will have a hard time recovering and making progress.

“I call these workouts the shock and awe workouts.

You cannot use it all the time, but when you use it you can trigger growth.

Given proper training, nutrition and supplements, you can see the results as early as the first week.”

Now let’s talk about how Hany Rambod designs his FST-7 arm workouts.

Part 5: FST-7 Arm Workouts

Hany Rambod likes to train his biceps and triceps together on the same training day. He says that building big arms is all about training for the pump and getting strong peak contractions.

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

FST-7 Workout #1

  • 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 is a very normal looking FST-7 arm workout. Hany Rambod starts the workout with his favorite preload technique for both the triceps and the biceps.

Here is Hany talking about this technique:

“What we did is we did FST-7 rope pushdown pre-load. 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.”

After the preload technique Hany moved onto other mass-building exercises like the bench press and lying ez-bar extensions for the triceps. Hany used a similar strategy for his biceps: he used the FST-7 preload technique, then moved onto three different heavy loading exercises.

During the workout Hany used plenty of high-intensity techniques like drop sets, supersets, eccentric reps and iso-holds to increase the intensity of his sets. Hany especially likes to use these high-intensity techniques when he is training his arms.

Here is another high-volume FST-7 arm workout that you can try. Check it out:

FST-7 Workout #2

  • 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:

This workout was performed by the 4x Mr. Olympia winner Jay Cutler. Jay performs 4 exercises each for his biceps and triceps. For both muscle groups Jay performs 3 heavy loading exercises, followed by one FST-7 exercise with very short rest periods to stretch out the muscle fascia.

Hany Rambod likes to perform all of his arm exercises a very specific way. For example, he has Jay perform the skull crushers by pushing the bar backwards, rather than up over his head. 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.”

Hany says that this is a superior way to perform skull crushers because it maintains constant tension on you triceps, even in the top position of the exercise.

Sometimes Hany Rambod will use the regular FST-7 sets for the triceps, and then do an FST-7 preload for the biceps. Here is one example of this type of workout. Check it out:

FST-7 Workout #3

  • 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:

This is another great example of how Hany Rambod designs his FST-7 arm routines. Here is Hany Rambod himself talking about 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. With proper supplementation and proper diet you are increasing volumization, increasing blood flow.

You’re trying to get macronutrients whether it’s protein, carbohydrates, nitric oxide in the muscle for massive, massive blood flow. And that is what gets you that voluminized look.”

If you are looking for a new workout routine to shock your biceps and triceps into growth then this routine fits the bill perfectly.

Conclusion | The FST-7 Workout Program!

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 7x Mr. Olympia champion Phil Heath.

Hany Rambod designed his FST-7 workout program to help advanced bodybuilders increase the intensity of their workouts and blast through training plateaus.

If this describes you, then you have to give the FST-7 training program a shot. It may be just what you need to take your training to the next level.

Before you go, check out my other world-class bodybuilding articles:

Trust me – you won’t find this cutting edge information anywhere else!

“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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