FST-7 is a bodybuilding system designed by Hany Rambod.
The workout plan entails a 5 day training split. This workout requires the trainer to maximise blood flow to the muscles during warm up. Follow these dynamic warm-up protocols:
DYNAMIC WARM-UP PROTOCOL A
Treadmill 3% incline: 3mph for 10 minutes
3 Rounds:
Air Squats 10 reps
Walking lunges 10 reps
Hyper extensions 15 reps
DYNAMIC WARM-UP PROTOCOL B
Upright bike: Level 6 for 10 minutes
3 rounds:
Push Ups 10 reps
Light banded up right rows
Underhand lat pull downs 10 reps
NOTE:
FST-7 is not for beginners. If you’ve been training for a couple of years, try it. Don’t dismiss it until you’ve tried it. Use the 5 day split provided and record your progress. If your current routine isn’t working, FST-7 may help.
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)
