Hany Rambod´s FST- 7

[bbrules]

What you think about this rutine???

[TheBeastWCBB]

Never heard of it.

[bbrules]

Jay cutler has doing this routine!!!

This an example of the bacic routine!!!

Triceps

Close-grip bench press 3-4 x 8-12

Weighted or machine dip 3 x 8-12

Overhead cable extension 7 x 8-12

(beginner and intermediate)

Skull crushers 7 x 8-12

(advanced)
Quads

Leg extensions 3-4 x 8-15

Squats 4 x 8-12

Hack squat or leg press 3 x 8-15

Leg extension or leg press 7 x 8-15


Chest

Incline dumbbell press 3-4 x 8-12

Incline dumbbell flye 3 x 8-12

Flat Hammer or dumbbell press 3 x 8-12

Pec deck or cable crossover 7 x 8-12


Shoulders

Seated dumbbell press 4 x 8-12

Barbell or dumbbell front raise 3 x 8-12

Dumbbell lateral raise 3 x 8-12

Lateral raise machine 7 x 8-12


Back

Warm-up:

Neutral-grip chin-ups 3 x failure

Wide-grip pulldowns 3 x 8-12

Barbell row 3 x 8-12

Hammer Strength row 3 x 8-12

Machine or cable pullover 7 x 8-15
Hamstrings

Lying leg curls 3-4 x 10-15

Stiff-leg deadlift 3-4 x 10-12

Single leg curl 3-4 x 10-15 each leg

Seated leg curls 7 x 10-15


Traps

Dumbbell shrugs* 3-4 x 8-12

Machine shrugs 7 x 8-12

*Proper form consists of leaning head and torso slightly forward and shrugging up to an imaginary point behind your ears - do not roll shoulders. Reps should be done slowly with an emphasis on squeezing the contraction point for a full one-second count.


Rear delts

Dumbbell rear lateral raise 3-4 x 12-15

Reverse pec flye or cable 7 x 12-15

Rear laterals


Calves

Standing calf raise 4 x 10-12

Seated calf raise 4 x 15-20

Leg press or calf sled raise 7 x 10-12

www.fst-7.com

[TheBeastWCBB]

Just like any other workout programs, except just a little change. It's all about the intensity and how hard you challenge yourself.

[beachboy]

I just want some ideas to help me split triceps from pecs. I read about giving them their own and seperate days in order to aim more focus on each muscle. Seperate, isolate, you know what Im sayin? My problem is that most of my workouts (unless they are tri ext or something) work my chest as well. For example benchpress and incline bench, dips and even decline no matter how far I lean back or focus on, or whatever they say, I FEEL IT BIG TIME IN BOTH MY CHEST AND TRICEPS. Is it kinda like pullups being a back, shoulder and tricep workout? hmmmm

[bbrules]

Well i do a 4 days rutine for each muscle group, but for the work right now can train 3 days per week 2 groups of muscle each day... so if you get the time do this...

Mon Back
Tues: Chest
Wed: rest
Thus: Bi & tri
Fri:Shoulders

That was my routine!!!

[Gralse]

I said in the first post I am doing legs. Theyre just not posted because I am not doing FST-7 for them.

Heres my leg routine though.

Leg Extensions - 2x20
Squats - 3x6-10
Roman Deadlifts - 3x6-10
Lying Leg Curls - 3x6-10

How does that look

[beachboy]

you are lucky to be able to use, work your legs