Fst 7 7 sets x 8 10 reps reverse grip work targets

FST-7 – 7 sets x 8-10 reps
* Reverse grip work targets the lower lats, which are a weakness for most trainees.
* Deadlifts are performed late in the workout so they don’t tax you too much early on.
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
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29/08/19, 6*02 PM Complete FST 7 Workout Routine by Hany Rambod
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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 –