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Continue to learn more about training routines: Workout Routines Home




Monday: Biceps, Triceps, and Calves
Tuesday: Legs
Thursday: Chest and Triceps
Saturday: Shoulders and Biceps
Friday: Back and Calves

















FST-7 Training

Overview

A. About FST-7
B. Principles
C. Other Principles
D. The FST-7 Routine


A. About FST-7 Training:


FST-7 is a training routine created by Hany Ramrod, who has trained many pro bodybuilders with great success using this program. It was created over several years of rigorous testing and perfecting with a few principles that are followed in sequence to provide stunning results. This intense program is focused on training a few body parts each day will bring intense muscle pumps.

The workout requires 5 days a week with each training a few muscle groups. The order of each workout is a specific sequence of compound exercises to the famous isolated 7 set pump set (see below).

What does FST-7 mean?

“F” stands for fascia which is a connective tissue which surrounds organs, muscles, and creates smooth layers so your body moves fluidly. Fascia is believed to be big and tough on individuals who have a hard time building muscle and thin in those who seem to get bigger muscles just be staring at weights.

The idea is that this fascia layer covering your muscles needs to be stretched (“S”) so your muscles can look bigger and fuller. Stretching after training has long been practiced but this program aims to stretch your muscle while training by creating huge muscle pumps. The “7” stands for seven sets which is to be completed at the final exercise of the routine.

This program is recommended for intermediate to advanced weight lifters. Those who have a hard time building muscle and who love to get muscle pumps should try FST-7 regimen.

So here's a recap of what you will be
experiencing during your workout: 2 to 3
compound exercises and then an isolated
7 set exercises with only 30 sec recovery
periods. This sequence is for each muscle
group.


B. Principles

Type: Weight Lifting
Time: 45 min-1hr
Reps: 8-15
Sets: 12-15 per muscle group
Rest Period (Between Sets): 30 sec
Training Days a Week: 5 on/ 2 off
Intensity: Moderate-High
Weight Load: Moderate


C. Other Principles:

• Be sure to perform the 7 set exercise at the end of each muscle group as it is listed below on the workout routine. This exercise was specifically picked for higher volume. Only rest 30 seconds in between each set during this exercise as it is meant to be the final push before moving on to the next muscle group.

• Proper Nutrition is absolutely necessary to recover from each workout as they are challenging and demanding.

• Try to eat at least 2 meals full of complex carbs (brown rice, oatmeal) and lean proteins (chicken, fish) prior to working out with your last meal atleast an hour before working out. This will create the biggest pump in the gym with maximal recovery afterwards. If you like to workout first thing in the morning, make sure your last meals the day before are the same.

• Stay hydrated! This cannot be stated enough as this routine will make you sweat. You should be drinking plenty of water throughout your day anyways but take frequent sips during your workout as well. After all, muscle is 75% water and having water will leave your muscles looking flat and small.


Why FST-7 works:

Compound Exercises Utilized. These type of exercises will work the most muscle groups at once, reduce the amount of time that must be spent in the gym, and produce the most muscle growth.

Frequent Stimulus. The five day a week training the different muscle groups offers an strategy to focus in and challenge each muscle group individually while keeping you active most days of the week.

Progressive Loads. As you move through the program you should be increasing the amount of weight you use for each exercise. In fact this should be done every workout no matter how small the increase in weight.

Active Stretch. Increasing the stretch in your muscles during the workout via muscle pumps is what creates this fascia layer to lengthen and allow your muscles more room to expand.

Small Number of Sets. Each day will only involve 3 sets per muscle group. Why? Simply because there has been some evidence that performing more sets than this has been shown to only burn more calories. Yes that would be nice, but you’re here to build muscle and get bigger. Plus the more muscle you have, the more fat you’ll burn. So in the long run you will win at both.


D. The FST-7 Routine:








Biceps:

• Barbell Bicep Curls (3 sets X 8-12 reps)
• Alternating Dumbbell Curls (3 sets X 8-12 reps)
• Seated E-Z Bar Curls or Flat Bar Bicep Cable Curls (7 Sets X 8-12)

Triceps:

• Close-grip Bench Press (4 sets X 8-12 Reps)
• Machine Dips or Weighted Dips (3 sets 8-12 reps)
• Overhead cable Extensions (7 sets X 8-12 reps)
• Skull Crushers (7 sets X 8-12 reps)

Calves

• Standing Calf Raises (4 sets X 10-12 reps)
• Seated Calf Raises (4 sets 15-20 reps)
• Calf Raises on Leg Press Machine (7 sets X 10-12 reps)





Quadriceps:

• Leg Extensions (3 sets X 8-15 reps)
• Squats (4 sets X 8-12 reps)
• Leg Press (3 sets X 8-15 reps)
• Leg Extensions or Hack Squats (7 sets X 8-15 reps)

Hamstrings

• Lying Leg curls (3 sets X 10-15 reps)
• Stiff-Legged Deadlift (3 sets X 10-12 reps)
• Single leg curl (4 sets X 10-15 reps each leg)
• Seated Leg Curls (7 sets X 10-15 reps)










Chest:

• Incline Dumbbell Press (4 sets X 8-12 reps)
• Incline Dumbbell Fly’s (3 sets X 8-12 reps)
• Flat Hammer or Dumbbell Press (3 sets X 8-12 reps)
• Pec Deck or Cable Crossovers (7 sets X 8-12 reps)

Triceps:

• Close-grip Bench Press (4 sets X 8-12 Reps)
• Machine Dips or Weighted Dips (3 sets 8-12 reps)
• Overhead cable Extensions (7 sets X 8-12 reps)
• Skull Crushers (7 sets X 8-12 reps)





Back:

• Wide-Grip lat Pull-downs (3 sets X 8-12 reps)
• Barbell Rows (3 sets X 8-12 reps)
• Dumbbell Pull over’s (laying back) (3 sets X 8-12 reps)
• Close Grip Cable Rows (7 sets 8-12 reps)
• Wide Grip Cable Rows (7 sets 8-12 reps)

Calves

• Standing Calf Raises (4 sets X 10-12 reps)
• Seated Calf Raises (4 sets 15-20 reps)
• Calf Raises on Leg Press Machine (7 sets X 10-12 reps)




Shoulders:

• Seated Dumbbell Press (4 sets 8-12 reps)
• Dumbbell Front Raises (4 sets 8-12 reps)
• Dumbbell Lateral Raise (3 sets 8-12 reps)
• Dumbbell or Cable Lateral Raises (7 sets X 8-12 reps)

Biceps:

• Barbell Bicep Curls (3 sets X 8-12 reps)
• Alternating Dumbbell Curls (3 sets X 8-12 reps)
• Seated E-Z Bar Curls or Flat Bar Bicep Cable Curls (7 Sets X 8-12)



Wednesday: Rest
Sunday: Rest
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FST-7 WORKOUT
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