FST-7 Shoulders & Triceps Workout | Hany Rambod's Ultimate Guide to FST-7


Your upper body will never look the same after Hany Rambod’s and Jeremy Buendia’s FST-7 shoulders-and-triceps workout! Prepare for an epic pump and extreme muscle growth.
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The purpose of this workout is to help you build just such a set of shoulders: round, thick, and full. If you’re posing on stage, your shoulders need to look wide from all angles, even from the back. So, in this workout, you’ll hit each of your three deltoid heads—front, middle, and rear—for 3-D growth.

When you’ve completed all the regular sets in this session, you’ll finish off your delts with FST-7 sets. The goal of FST-7, or fascia stretch training, is to expand and create microscopic tears in the connective sheath—the fascia—surrounding the muscle fibers. These tears are achieved by flooding the muscle with blood while you work toward the most epic pump of your life!

When you’re done demolishing your shoulders, you’ll move on to your triceps. Because you’re working two muscle groups, this workout may take you a little longer than you’re accustomed to—around 60-75 minutes. You need to bring intensity and effort for the entire workout. Don’t quit!

Two-time Olympia men’s physique champ Jeremy Buendia and I will take you through this tough but effective, shoulder session. Jeremy will show you the intensity; I’ll give you the cues. Put them together when you do the workout on your own, and you’ll see and feel insane results!

| Dumbbell Shoulder Press |
Take your time warming up your shoulders. Don’t skimp here; do both of the prescribed warm-up sets to prepare your body for the tough working sets. Then, when you start lifting heavier, don’t forget to breathe. A lot of people hold their breath, but your muscles need oxygen in order to function.

Take all 90 seconds to rest between sets. If you take too little time, you won’t be able to get through the next set. Trust me, you’re going to need all the reps you can get.

| Cable Lateral Raise |
This is a great exercise to hit the lateral (outside) head of the delts. When you do this exercise, lean away from the cable tower. Doing so will provide constant tension on your delts. If the weight slams back into the stack, step farther away from the machine.

Cross your feet and pull your arm right up to about trap height. Anything higher will engage your trap, and we want to keep the focus on the shoulders. Add some flexing and posing after you’re done with the set to maximize blood flow to the muscle.

| Dumbbell Front Raise |
Dumbbell front raises are great for working your front deltoid heads. Keep your thumbs up and don’t lift the dumbbells any higher than your traps. Control the weight and squeeze at the top of each rep. Don’t just swing the weights and let gravity do the work. If you start to swing or are unable to control the weight, the dumbbells are too heavy.

At the end of each set, try to bring the dumbbells up at the same time and pause for maximum muscle-fiber recruitment. You can also throw in some partial reps to really burn things out.

| Bent-Over Lateral Raise |
The bent-over lateral raise and high-pulley row are great exercises for the rear delts. On the lateral raise, keep your torso just slightly above perpendicular to the ground. Your arms should be almost straight and your pinkies should be up.

Stay low and keep your head straight. Don’t move your neck. Quickly catch your breath after the first set, then move right on to the row.

| Dumbbell Lateral Raise |
During these FST-7 sets, rest for 45 seconds between sets. Adjust your weights so you hit failure at about 10 reps. Add partials and/or negatives to the end of your sets. Remember, the goal with these sets is to get the biggest possible pump! You want to drive blood into the muscle to really stretch the fascia.


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  1. Wtf had this on high volume with my window open. 5 min in i realised that it ”probably” sounds like gay porn.

  2. This guy need serious work but I love your passion as a trainer in profecting the form while working out to hit every muscle in that part they there to build. Building mental strength and physical

  3. تبارك الله مدرب ممتاز جدا له الاحترام والتقدير يعمل مع رياضي بامتياز

  4. الحقيقة شعب يتعاطي المنشطات لكي يحصل علي ضخامة خيالية وفي النهاية يحصل علي بطل بلا مسابقة الي وانه نظر اليه بعض الحكام الي جسده بلا قواعد الا وان جسده جميل المهم جسد جميل بلا منشطات وقوة طبيعية بلا منشطات وشيء جميل بدل من هذه المنشطات تدمر الشباب اذا لم تعطي بطريقة طبيعية

  5. Hello hany sir I am rahul . I am following your videos. Proud of you sir. I just want to know about diet plan if you can … Please

  6. FORM is trash on DB press my god lol…no ECCENTRIC and he says its light well yeah sure it is when you drop the weight

  7. I’m really confused I been lifting for months now but I thought the most effective workouts were the one with like 7-9 excersizes with enough weight to strain your muscle

  8. any fellow exercise science majors know if grunting actually requires more energy due to the increased oxygen expenditure? idk just got me thinking

  9. This is my Official Shoulder/Triceps workout every Monday and I look like Frieza final form with boulder shoulders right now


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