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.



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