HANY RAMBOD'S ULTIMATE GUIDE TO FST-7 CHEST AND BICEPS

The goal of FST-7 is to expand and create microscopic tears in the fascia—a connective sheath surrounding the muscle fibers—around a target muscle group by increasing the volume of that muscle. This is achieved by flooding the muscle with blood by working toward an incredibly epic pump. Stretching the fascia will give you room to grow for the long haul.

FST-7 CHEST-AND-BICEPS WORKOUT

1

INCLINE DUMBBELL PRESS

2 warm-up sets of 12-15 reps
2-3 working sets of 8-10 reps (If you're feeling strong, add 5 partial reps.)

 

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2

INCLINE DUMBBELL FLY

2 warm-up sets of 10-12
2-3 working sets of 10-12 reps (If you're feeling strong, add 5 partial reps.)

 

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3

DUMBBELL BENCH PRESS

1-2 warm-up sets of 10-12 reps
3-4 working sets of 10-12 reps (If you're feeling strong, add 5 partial reps.)

 

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FST-7 SUPERSET (45-SECONDS REST BETWEEN SETS)

4

CABLE FLY INTO CABLE PRESS

Cable fly 7 sets of 10-12 reps into cable press 7 sets of 10-12 reps

 

 

DECLINE PUSH-UP

7 sets of 10-12 reps to failure (If you're feeling strong, add 5 partial reps.)

 

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BICEPS

6

ALTERNATING DUMBBELL CURL INTO DUMBBELL CURL

Alternating dumbbell curl 3 sets of 8-12 reps into dumbbell curl 3 sets of 5 reps (If you're feeling strong, add 5 partial reps.)

 

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7

STANDING DOUBLE BICEPS CABLE CURL

3 sets of 10-12 reps

 

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8

REVERSE CURL

2 sets of 20 reps