FST 7 Training

[Leancuisine]

Soreness is not an indicator of the effectiveness of a workout. It simply means you've applied a stress that you're not used to. I can give you two workouts that cause you soreness, one could be a great workou and the other crap. I can give you two workouts that don't cause soreness. One could be good while the other is crap.

I just wanna bang bad bitches on a mountain of cheese doc.

 

[Leancuisine]

Didn't want to sign up, found this :



http://muscleandbrawn.com/category/mab-workouts-1/muscle-building-workouts/
FST-7 Five Day Training Split By Hany Rambod
May 26,2011 / By http://muscleandbrawn.com/author/robot/ / 7 Comments

FST-7 is a bodybuilding training system developed by Hany Rambod. The following 5 day split variation appeared in the June, 2011 issue of Flex magazine in an article co-authored by Joe Wuebben.


FST-7 Five Day Training Split by Hany Rambod

• Day 1 – Abs and Chest
• Day 2 – Calves, Quads and Hamstrings
• Day 3 – Abs and Back
• Day 4 – OFF
• Day 5 – Abs, Shoulders and Traps
• Day 6 – Calves, Triceps and Biceps
• Day 7 – OFF

FST-7 for smaller bodyparts. Perform 7 sets of 8 to 10 reps, with only 30-45 seconds between sets.

FST-7 for large bodyparts. Perform 7 sets of 8 to 10 reps, with 45-60 seconds between sets.

Beginners & Intermediates: Perform no more than two FST-7 exercises per week.

Day 1 – Abs & Chest

• Hanging Leg Raises – 4 sets x 30 reps
• Exercise Ball Crunches – 4 sets x 30 reps
• Crunches – 4 sets x 30 reps

• Incline Dumbbell Presses – 4 sets x 8-10 reps
• Flat Bench Dumbbell Presses – 4 sets x 8-10 reps
• Hammer Strength Incline Presses – 3 sets x 8-10 reps
• Hammer Strength Flat Presses – 3 sets x 8-10 reps
• Cable Crossovers FST-7 – 7 sets x 8-10 reps

* If you perform abs after chest, you might be too tired and may skip it.

* Start with an incline movement, as the upper chest is a weak area for most.

Day 2 – Calves, Quads and Hamstrings

• Standing Calf Raises – 4 sets x 20-30 reps
• Leg Press Calf Raises – 4 sets x 20-30 reps
• Seated Calf Raises FST-7 – 7 sets x 20-30 reps

• Leg Extensions – 3 sets x 8-10 reps
• Squats – 3 sets x 8-10 reps
• Hack Squats – 3 sets x 8-10 reps
• Leg Presses FST-7 – 7 sets x 8-10 reps

• Lying Leg Curls – 3 sets x 8-10 reps
• Stiff-Leg Deadlifts – 3 sets x 8-10 reps
• Seated Leg Curls FST-7 – 7 sets x 8-10 reps

* Alternate between front and back squats every other workout.

* Pre-exhaust your quads with leg extensions.

Day 3 – Abs and Back

• Reverse Crunches – 4 sets x 30 reps
• Roman Chair Crunches – 4 sets x 30 reps
• Cable Rope Crunches – 4 sets x 30 reps

• Wide Grip Pull Ups – 3 sets x 8-10 reps
• Reverse Grip Pull Downs – 3 sets x 8-10 reps
• T-Bar Rows – 3 sets x 8-10 reps
• Reverse Grip Barbell Rows – 3 sets x 8-10 reps
• Deadlifts – 3 sets x 8-10 reps
• Straight Arm Pull Downs FST-7 – 7 sets x 8-10 reps

* Reverse grip work targets the lower lats, which are a weakness for most trainees.

* Deadlifts are performed late in the workout so they don’t tax you too much early on.

Day 5 – Abs, Shoulders and Traps

• Hanging Leg Raises – 4 sets x 30 reps
• Cable Rope Crunches – 4 sets x 30 reps
• Reverse Crunches – 4 sets x 30 reps

• Dumbbell Presses – 4 sets x 8-10 reps
• Prone Incline Dumbbell Front Raises – 4 sets x 8-10 reps
• Upright Rows – 4 sets x 8-10 reps
• Dumbbell or Machine Lateral Raises FST-7 – 7 sets x 8-10 reps
• Dumbbell Bent Over Lateral Raises – 4 sets x 8-10 reps

• Barbell Shrugs – 4 sets x 8-10 reps
• Dumbbell Shrugs – 4 sets x 8-10 reps
• Reverse Pec Decks FST-7 – 7 sets x 8-10 reps

* The reverse pec deck are used to “double up” and hit rear delts, which normally are a problem weak area.

* Hany Rambod states that it is ok to alternate between different types of pressing movements (Dumbbell, Smith and Barbell)

Day 6 – Calves, Triceps and Biceps

• Seated Calf Raises – 4 sets x 20-30 reps
• Leg Press Calf Raises – 4 sets x 20-30 reps
• Standing Calf Raises FST-7 – 7 sets x 20-30 reps

• Rope Pressdowns FST-7 – 7 sets x 8-10 reps
• Close Grip Bench Presses – 3 sets x 8-10 reps
• Dips – 3 sets x 8-10 reps
• Lying Extensions – 3 sets x 8-10 reps

• Straight Bar Cable Curls FST-7 – 7 sets x 8-10 reps
• Hammer Curls – 3 sets x 8-10 reps
• Preacher Curls – 3 sets x 8-10 reps
• High Cable Curls – 3 sets x 8-10 reps

* Pressdowns and Cable Curls first as an FST-7 allow you to make a good mind muscle connection to start your workout.

Yes very similar to what was in the site. I like this one, as well as some stuff I pulled off some of Rambod's videos.

Thank you!

 

[Xlgx]

Rambod is phenomenal. The physique he built off his own program speaks volumes.

 

[Leancuisine]

Rambod is phenomenal. The physique he built off his own program speaks volumes.

I'm not sure what he looks like in the past, but he's rocking a nice dad bod nowadays.

 

[Xlgx]

I'm not sure what he looks like in the past, but he's rocking a nice dad bod nowadays.

dad bod then and now

 

[Leancuisine]

Alright today was the first actual day of the FST7 program for me. Workout was chest and biceps

Incline DB Press 4 sets
80lbs for 10 + 5 partials
90lbs for 10 + 5 partials
100lbs for 10 + 5 Partials
100lbs for 7 + 4 partials

Incline DB Fly 3 sets
35lbs for 12
40lbs for 12
40lbs for 12

Flat DB Press 3 sets... I was dead
60lbs for 10 + 5 partials for all 3 sets

High Cable Fly to Decline Cable Press to feet elevated push-ups 7 sets

22.5 for all sets for 12 reps of Fly, 12 reps of presses, and 12 reps for push-ups. Each set my push-ups got worse and less

Standing Alternating curls to curling both arms simultaneously 3 sets
30lbs for 10 reps + 5 both arms
30lbs for 10 reps + 5 both arms
35lbs for 10 reps + 5 both arms

Reverse EZ Bar Curl 2 sets
Both sets 50lbs for 20 reps. Sucked.

I was dead at the end of it. Workout took maybe 35 minutes. My training partner and I were blasting through it. Once one of us was done with their set, the other would start immediately. Maybe 40-45 seconds of rest at the most.

Will take measurements and post up on my next post. Don't know how much I weigh. Here's a pic I just took. This is my first cycle ever going High test (for me). Cycle is 750mg test E, 450mg NPP. Pins are 250 Test 150 NPP on M/W/F.

 

[Leancuisine]

Neck - 16.75
Shoulders - 52
Chest - 45
Waist - 34
Hips - 34
Quads - 26.75
Calves - 17.5

Taken at 2pm. Haven't even fricken eaten yet today.

 

[JC456]

#nipple

 

[Leancuisine]

#nipple

It's provocative. Gets the people goin!

 

[Geterdun]

I took an ADEX just seeing it!!!

 

[Leancuisine]

I took an ADEX just seeing it!!!

Bahahahahaha!!! Well. Started this progress thing on a day I'll get myself kicked off meso.

Fuck it. Hopefully someone gets another program they can try out or something.
At the very least they got a nip slip