FST-7 (Fascia Stretch Training 7) Workout Routine

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)

Day 6 – Calves, Triceps and Biceps

• Seated Calf Raises – 4 sets x 20-30 reps
• Leg Press Calf Raises – 4 sets x 20-30 reps
• Standing Calf Raises FST-7 – 7 sets x 20-30 reps

• Rope Pressdowns FST-7 –  7 sets x 8-10 reps
• Close Grip Bench Presses – 3 sets x 8-10 reps
• Dips – 3 sets x 8-10 reps
• Lying Extensions – 3 sets x 8-10 reps

• Straight Bar Cable Curls FST-7 –  7 sets x 8-10 reps
• Hammer Curls – 3 sets x 8-10 reps
• Preacher Curls – 3 sets x 8-10 reps
• High Cable Curls – 3 sets x 8-10 reps

* Pressdowns and Cable Curls first as an FST-7 allow you to make a good mind muscle connection to start your workout.