Are you curious about how Hany Rambod’s arm workouts? Are you looking for a simple, step-by-step guide that explains how Hany Rambod trains his arms for size and strength? Then you’ve come to the right place.
In this comprehensive guide, I will teach you exactly how Hany Rambod organizes his FST-7 arm workouts, including his exact bicep and tricep routines.
What can you say about Hany Rambod? He is one of the world’s best bodybuilding coaches, having worked with many of the world’s top athletes including Men’s Physique stars Jeremy Buendia and Andrei Deiu.
Hany Rambod doesn’t mince words: he believes the fastest way to build big arms is with his FST-7 Training Program.
Hany Rambod trains his arms using a mix of high-volume and high-intensity training techniques.
He trains his arms on their own separate training day using 3-4 exercises each for his biceps and triceps. And of course, Hany performs his FST-7 sets at the end of his workouts to flush his arms full of blood and to stretch out the fascia tissue surrounding his biceps and triceps.
Here is one of Hany Rambod’s FST-7 arm workouts that you can try. Check it out:
Hany Rambod’s Arm Workout #1
- Exercise #1: Standing cable rope pushdown, 6 sets of 15-20 reps
- Exercise #2: Ez-bar skull crushers (behind head), 4 sets of 8-15 reps
- Exercise #3: Machine dips, 4 sets of 8-15 reps
- Exercise #4: Machine preacher curls (supinated grip), 4 sets of 10-15 reps
- Exercise #5: Standing alternating DB curl (hammer grip), 4 sets of 10-15 reps
- Exercise #6: Standing dual arm cable curl (arms abducted), 4 sets of 10-15 reps
Here is the training video:
This FST-7 arm workout is as simple as it gets. Hany Rambod performs 3 exercises for his triceps, then 3 exercises for his biceps.
Hany’s goal for this workout was simple: to get the greatest possible pump in his arms. He says the key to getting a great pump in your arm workouts is to use lighter weights, to really focus on contracting your arms on every rep, and to use different pre-workout supplements that increase blood flow.
“We want to really get the vasodilators in there that help with the pump, and then adding in those flex sets is going to create even more of a 3-dimensional pump. It’s not just a matter of the training – you’ve gotta prime the pump!”
Hany Rambod has different tweaks that he uses on each exercise to get more out of them. For example, on skull crushers he has his clients push the weight back behind their heads, rather than up over their chest.
Hany says that this strategy his the long head of the triceps more, and helps to keep constant time under tension on the muscle.
“We’re going to do skull crushers, but we’re going to use a slightly different form by being able to kick it back behind the head.”
Sometimes Hany Rambod likes to specialize on the triceps or biceps in his arm workouts. For example, here is an arm workout where Hany really pumped up the volume for his triceps. Check it out:
Hany Rambod’s Arm Workout #2
- Exercise #1: Cable rope pushdowns, 4 sets of 15-20 reps
- Exercise #2: Machine dips, 4 sets of 10-15 reps
- Exercise #3: Machine overhead tricep extensions, 4 sets of 8-12 reps
- Exercise #4: One-arm cable pushdowns (supinated grip), 4 sets of 8-12 reps
- Exercise #5: Machine preacher curls (supinated grip), 4 sets of 10-15 reps
- Exercise #6: Standing alternating DB curls (hammer grip), 4 sets of 10-15 reps
Here is the training video:
Hany Rambod performs 4 exercises for his triceps and only 2 exercises for his biceps. This is an interesting strategy to use if you have lagging triceps and need to perform more volume to bring them up.
Hany has a special way he likes to sequence his triceps exercises: he starts with cable pushdowns, then performs heavy compound exercises like dips or close grip bench presses, and finally finishes with different extension type movements.
Why does Hany Rambod design his tricep workouts this way? The tricep pushdowns are a great mind-muscle connection exercise. They are very easy on the elbows and let you flush your triceps with a lot of blood.
Dips and close grip bench presses are fantastic for overall triceps development, but Hany likes to perform them second in his routine so that his triceps are pre-fatigued and work even harder during these compound exercises.
Finally Hany likes to finish with different extension-based movements that place the triceps under a huge stretch. He says these exercises are ideal to perform last in your routine when you already have a huge pump in the triceps.
“FST-7 is designed to make you not only rounder and fuller but also get that graininess because you’re still building a stronger muscle. So you’re using both aspects of volumization as well as high intensity training and incorporates the two.
With proper supplementation and proper diet you’re increasing volumization, therefore trying to increase blood flow so you get massive, massive blood flow and that is what’s going to give you that three-dimensional look.”
When Hany Rambod is working with advanced bodybuilders like Jay Cutler, he may perform as many as 8 different exercises in a single arm workout. Check it out:
Hany Rambod’s Arm Workout #3
- 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:
For this workout Hany Rambod used his favorite FST-7 technique on the last exercise for each muscle group. The FST-7 technique involves performing 7 sets on a key exercise with only 30-45 seconds rest between sets.
Hany Rambod says that this technique is key for stretching out the fascia around your muscle tissues. He normally uses a tricep pushdown or skull crusher variation for this movement for triceps. However, with an advanced bodybuilder like Jay Cutler he often uses some type of overhead tricep extension.
“Typically I would have someone do tricep pushdowns or an extension like a skull crusher for the FST-7 sets but for Jay Cutler on that particular day we did the dumbbell overhead extensions.
We use the overhead dumbbell extension typically only for a super advanced movement. He’s a very advanced trainer. He works really hard and he’s very strong.”
For biceps Hany Rambod says the key is to keep your body out of the movement and to use nothing but your arm to lift the weight.
He says this is especially important for someone like Jay Cutler, who has overdeveloped shoulders.
“Jay tends to have phenomenal delts and his arms are lacking. We wanted to make sure that Jay could not cheat by using his shoulders when working his biceps.
We started with standing DB curls and proceeded to stretch out the biceps.”
Here is one more high-volume FST-7 arm workout that you can try. Check it out:
Hany Rambod’s Arm Workout #4
- Exercise #1: One-arm standing DB curl (supinated grip), 4 sets of 8-15 reps
- Exercise #2: Standing ez-bar curl (wide / supinated grip), 4 sets of 8-15 reps
- Exercise #3: Standing cable rope face curl, 4 sets of 8-15 reps
- Exercise #4: Standing pinwheel curl, 4 sets of 8-15 reps
- Exercise #5: Standing cable rope pushdown, 4 sets of 8-15 reps
- Exercise #6: Standing one-arm cable pushdown (supinated grip), 4 sets of 8-15 reps
- Exercise #7: Seated one-arm overhead DB extension, 4 sets of 8-15 reps
- Exercise #8: Overhead cable rope extension (high pulley), 4 sets of 8-15 reps
- Exercise #9: Push ups (narrow grip), 4 sets of 8-15 reps
- Exercise #10: Lying ez-bar skull crushers, 4 sets of 8-15 reps**
**Immediately after your last rep perform a set of close grip bench presses with the same weight to failure
Here is the training video:
Hany Rambod performs 6 separate exercises for his triceps in this workout!
That is a ton of volume, but he is working with professional bodybuilders and he felt this was necessary for them at this time.
Verdict | The Hany Rambod Arm Workout!
Hany Rambod trains his arms once per week on their own separate training day. He uses many different high-intensity and high-volume training methods in his workouts to stimulate growth in his biceps and triceps.
Of course, he also uses his favorite FST-7 technique at the end of his workouts to stretch out the fascia tissue around his arms.
If you respond well to high-volume workouts then you have to give the Hany Rambod arm program a shot. It may be just what you need to take your physique to the next level.
“You’re taking a high-intensity approach and a high-volume approach and combining them. And that is the genesis of the FST-7 Training Program.”
Thank you for reading and I wish you the best of luck on your strength training journey!