FST-7 (Fascia Stretch Training 7) Workout Routine

The idea behind fST-7 is to allow as many nutrients into the muscle tissue as possible, and to literally stretch the fascia tissue to help make it thinner within the body. The thinner it is, the better the muscles will appear.

Which exercises should I do for my final 7 set? – Basically any exercise that allows you to isolate the muscle group you’re training is absolutely ideal, but heavy compound lifts such as squats or deadlifts for example, should be avoided as they work several other muscle groups at once, and therefore they don’t allow you to really isolate the muscle group that you’re training. They also require strict form and technique, which can be difficult if you try to perform multiple sets with very little rest. Many machine based exercises are ideal for the final set as they can help with form and really allow you to isolate the muscle.

The FST 7 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


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.

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