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Dumbbell Bent Over Lateral Raises – 4 sets x 8-10 reps.

Dumbbell or Machine Lateral Raises FST-7 – 7 sets x 8-10 reps.

Prone Incline Dumbbell Front Raises – 4 sets x 8-10 reps.

* Deadlifts are performed late in the workout so they don’t tax you too much early on. * Reverse grip work targets the lower lats, which are a weakness for most trainees.

Straight Arm Pull Downs FST-7 – 7 sets x 8-10 reps.Reverse Grip Barbell Rows – 3 sets x 8-10 reps.Reverse Grip Pull Downs – 3 sets x 8-10 reps.Wide Grip Pull Ups – 3 sets x 8-10 reps.Roman Chair Crunches – 4 sets x 30 reps.* Pre-exhaust your quads with leg extensions. * Alternate between front and back squats every other workout. Seated Leg Curls FST-7 – 7 sets x 8-10 reps.Stiff-Leg Deadlifts – 3 sets x 8-10 reps.Seated Calf Raises FST-7 – 7 sets x 20-30 reps.Leg Press Calf Raises – 4 sets x 20-30 reps.Standing Calf Raises – 4 sets x 20-30 reps.* Start with an incline movement, as the upper chest is a weak area for most. * If you perform abs after chest, you might be too tired and may skip it. Cable Crossovers FST-7 – 7 sets x 8-10 reps.Hammer Strength Flat Presses – 3 sets x 8-10 reps.

Hammer Strength Incline Presses – 3 sets x 8-10 reps.

Flat Bench Dumbbell Presses – 4 sets x 8-10 reps.

Incline Dumbbell Presses – 4 sets x 8-10 reps.

Exercise Ball Crunches – 4 sets x 30 reps.

Perform 7 sets of 8 to 10 reps, with 45-60 seconds between sets.īeginners & Intermediates: Perform no more than two FST-7 exercises per week. Perform 7 sets of 8 to 10 reps, with only 30-45 seconds between sets.įST-7 for large bodyparts. FST-7 Five Day Training Split by Hany RambodįST-7 for smaller bodyparts. The following 5 day split variation appeared in the June, 2011 issue of Flex magazine in an article co-authored by Joe Wuebben. It provides you with a complete breakdown of this unique training system, along with a full sample workout.įST-7 stands for Fascia Training System – 7 and its a bodybuilding training system developed by Hany Rambod. If you’ve heard of FST-7 training but are in the dark about what it involves, then this article is for you.

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