FST-7 hand training program

Since this program is good enough for Olympia champion Jay Cutler, I’m sure it works for you too. Use the FST-7 workout to develop powerful biceps and triceps.

Author: Roger Lockridge

New to FST-7?

This small overview is for those who are reading about the FST-7 system for the first time. The FST-7 methodology was developed and tested at the Forge of Professionals by Haney Ramboda. Haney is one of the most respected bodybuilding experts. In short, FST-7 means …

• Fascia (F, fascia). From an anatomical point of view, the fascia is a sheath or strip of fibrous connective tissue. Fasciae cover, divide, or bind together muscles, organs, and other structures in the human body.
  
  
• Stretching (S, stretch). Stretching, stretching, or stretching is an action designed to increase length, width, or volume.
  
  
• Training (T). The process of preparing a person through exercise and instruction to achieve a level that meets established standards.
  
  
• Seven (7). Seven sets with minimal rest.

The FST-7 system delivers results. She has helped Jay Cutler and Kevin English become multiple Olympia champions, as well as many other athletes from the All-Star bodybuilding team.

Before training

There is no need to fix what works. I do the same as before training shoulders and back. I drank a protein shake with two scoops of protein powder in skim milk and ate a modest serving of oatmeal. I also took 1000 mg.

Half an hour before the workout, I knocked over a drink with NO boosters. I took a bottle of water with me. It is very important to avoid dehydration, otherwise you will step out of the race long before the end of the training session.

I arrived at the fitness center at 1:30 pm. Today I was late and decided to change the strategy a little. Instead of working triceps after biceps, I decided to alternate exercises for these muscle groups. This means that in the end I will have to complete the “7th” sets one after the other. Serious challenge.

Since we are dealing with small muscles today, we can limit ourselves to one compound and one isolating movement for each muscle and then go straight to the sevens. In a word, there will be no “T” phase today. Nevertheless, the workout promises to be intense, but I’m ready for it.

Phase “F” for biceps: lifting the EZ-bar

I chose the EZ bar for a more natural hand position when lifting the bar. It is more convenient this way, and a regular barbell does not allow your hands to be positioned at a natural angle.

By the way, I learned this from Bob Chicherillo. After a couple of warm-up sets, I did three working sets of 8-12 reps with a minute rest between them. Since I was already late, the rest between work sets had to be shortened.

• Set 1: 30 kg – 12 reps
  
  
• Set 2: 40 kg – 12 reps
  
  
• Set 3: 47,5 kg – 10 reps

Triceps F Phase: Seated French Press

Two easy warm-up sets and I’m ready for three working sets of 12 reps with XNUMX minute rest.

• Set 1: 35 kg – 12 reps
  
  
• Set 2: 45 kg – 12 reps
  
  
• Set 3: 45 kg – 12 reps

I could have handled a heavy weight, but there were no dumbbells heavier than 45 kg in the gym. My hands were bloodshot madly. It’s time to move on to phase “S”.

Phase “S” for biceps: lifting a dumbbell on an incline bench

I love this exercise. There is no room for cheating on an incline bench, so the biceps are heavily loaded. I did 3 sets of 8-12 reps with a 60 second rest while sipping some water.

• 1 set: weight 11 kg – 12 reps
  
  
• 2 set: weight 13,5 kg – 12 reps
  
  
• 3 set: weight 13,5 kg – 9 reps

S-Phase Triceps: French Dumbbell Bench Press

I love this exercise as much as lifting the biceps on an incline bench. It fills the entire triceps area with blood. Instead of an EZ bar, I use dumbbells because it’s easier for my elbow joints. Three sets of 10-12 reps with XNUMX minute rest and watering hole.

• 1 set: weight 11 kg – 12 reps
  
  
• 2 set: weight 16 kg – 12 reps
  
  
• 3 set: weight 16 kg – 12 reps

Phase “7” for biceps: bending the arms over the head on the upper block

I move on to the cable trainer and put one-handed handles on each side. We will get the full effect of bending on the cable only when both handles are independent. I work with each arm individually, not at the same time, as when lifting the bar. Thirty seconds of rest is enough for a water break. Now I have to raise my hands with a jack, I can only imagine what awaits me ahead.

• 7 sets of 12 reps with a weight of 13,5 kg
  
  
• Rest between sets 30 seconds

That’s it, the arms don’t bend anymore. My biceps are filled to the brim with blood, and I still have seven triceps sets to do. I have to take a three minute timeout because my heart is jumping out of my chest.

Triceps Phase 7: Triceps Extension on the Upper Block

Everyone around me is watching me as I shake my hands like crazy. Okay. It’s time to do it.

• 7 sets of 12 reps with a weight of 55 kg
  
  
• Rest between sets 30 seconds

We finish the workout and summarize

I’m very tired, but I did it. It was the craziest hand workout in a very long time. The fitness center administrators are shocked by my pumping. I think even holding a can of Vitargo in my hands will not be easy for me.

After training, I did not change anything and did the same thing as after training the shoulder girdle and back. As soon as my hands began to obey me again, I took Vitargo. Returning home, I ate a portion of tuna salad, drank water and took another 1 g of vitamin C.

To summarize, I’ll list everything I did during this fantastic hand workout.

The alternation of biceps and triceps exercises added dynamism to the workout and made it more intense. Reducing the rest time from 90 seconds to a minute in phases “F” and “S” turned an already daunting task into a very serious challenge.

FST-7 Workout Program: Biceps and Triceps

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