Are you curious about FST-7 chest workouts? Are you looking for a simple, step-by-step guide that explains everything you need to know about Hany Rambod trains for a huge chest? Then you’ve come to the right place.
In this comprehensive guide, I will teach you how to train your chest using Hany Rambod’s FST-7 Training Program.
Hany Rambod is one of the world’s top bodybuilding coaches. He has worked with many of the best bodybuilders in the world, including Men’s Physique competitors Jeremy Buendia and Andrei Deiu.
Hany Rambod says that FST-7 training is a combination of high-volume training and high-intensity training. He likes to use heavy compound exercises in his workouts, as well as higher-rep blood flow movements to maximize the pump and to stretch out the fascia surrounding his muscles.
Hany says that a lot of the classic mass-building chest exercises, such as the bench press and the incline bench press, are overrated. Instead, he likes to focus on different machine and isolation exercises in his chest workouts.
Here is a simple FST-7 chest workout that you can try. Check it out:
FST-7 Chest Workout #1
- Exercise A1: 30 degree incline DB press, 4 sets of 8-12 reps**
- Exercise B1: Hammer strength incline press, 4 sets of 8-12 reps
- Exercise C1: Cable crossover, 7 sets of 10-15 reps
- Exercise C2: Pushups, 7 sets to failure
**Perform 8-12 reps with a pronated grip, then perform 4-6 reps with a neutral grip
Here is the training video:
This chest workout is as simple as it gets. Hany Rambod performs 4 different exercises for his chest: incline dumbbell presses, incline machine presses, cable crossovers and pushups.
Hany Rambod starts the workout with his FST-7 base sets, where he lifts as heavy as possible in the 8-12 rep range. Hany says that these heavy loading sets are essential for building myofibrillar hypertrophy in your chest, as the chest is a fast-twitch muscle.
Towards the end of his workout Hany performs higher-rep pump work, including a brutal superset between cable crossovers and pushups.
Hany Rambod uses his FST-7 technique on these exercises: he performs 7 sets in a row with only 45 seconds rest between sets. Hany says that this method helps you stretch out the fascia tissue surrounding your chest to make more room for growth.
“Of course, finishing with some FST-7 training, fascia stretching principle training which is a hony specialty.
I did 7 sets of as many reps as I could on the cable flys pushups for 7 sets, really just trying to fill that muscle and getting as much blood volume as I can.”
Here is another simple FST-7 chest workout that you can try. Check it out:
FST-7 Chest Workout #2
- Exercise #1: Decline machine press, 4 sets of 8-12 reps
- Exercise #2: Incline machine press, 4 sets of 8-12 reps
- Exercise #3: 30 degree incline DB press, 4 sets of 8-15 reps
- Exercise #4: 30 degree incline hex press, 4 sets of 8-15 reps
- Exercise #5: Cable crossover, 7 sets of 8-15 reps
Here is the training video:
This workout follows a very similar pattern as the previous one. Hany Rambod starts the workout with two heavy machine presses. He trains in the 8-12 rep range on these exercises to really load up the chest with a heavy weight.
Towards the end of his workout Hany Rambod increases the rep ranges and trains for the pump. This is Hany’s way of combining high-intensity training and high-volume training into the same workout.
Hany Rambod has trained some of the biggest bodybuilders in the world, including 4x Mr. Olympia winner Jay Cutler. Here is a brutal chest workout that Hany Rambod took Jay Cutler through. Check it out:
FST-7 Chest Workout #3
- 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:
Jay Cutler performs 5 different exercises for his chest, including 4 compound pressing exercises and 1 chest isolation movement.
Hany Rambod says that he normally uses an isolation movement for the final FST-7 exercise where you perform 7 sets in a row with 45 seconds rest between sets. However, for this workout Hany used the incline smith machine press.
Hany says that he sometimes uses a compound exercise for the FST-7 sets if he is working with an advanced bodybuilder who already has a great mind-muscle connection with his chest.
“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.”
As you can see, Jay Cutler’s chest was ready to explode by the end of this workout. This is exactly what Hany Rambod is going for with his chest workouts.
He wants you to feel your chest working and to get a great pump, but without tearing up your joints and connective tissue.
If you are an advanced bodybuilder and respond well to high-volume workouts, then you have to give the FST-7 chest program a shot. It may be just what you need to take your training 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!
What’s going on! This is my own personal training log. Follow along as I train to become The World’s Strongest Natty Bodybuilder! Also, check out my NEW online coaching program: DC...
What’s going on! This is my own personal training log. Follow along as I train to become The World’s Strongest Natty Bodybuilder! Also, check out my NEW e-books: The Dr. Mike Training...