Hany's FST-7 workout

FST-7 sets the standard for you optimizing your physique's genetic potential. And this workout is from Hany Rambod who was Chris Bumstead's coach.

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Week 1

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Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Lunge (Dumbbell)

Squat (Smith Machine)

Leg Press

Leg Extension

Hack Squat

Stiff Leg Deadlift

Lying Leg Curl

V-Up

Legs and Abs

Spider Curl

Incline Curl (Dumbbell)

Preacher Curl (Machine)

Seated Dumbbell Curl

Bench Press (Close Grip)

Skull Crusher (Dumbbell)

Overhead Extension (EZ Bar)

Overhead Tricep Extension (Cable)

Biceps and Triceps

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Lateral Raise (Cable)

Spider Bench Front Raises

Preacher Curl (EZ Bar)

Bicep Curl (EZ Bar)

Shoulder and Biceps

Pec Deck (Machine)

Incline Bench Press (Smith Machine)

Decline Bench Press (Barbell)

Chest Press (Machine)

Calf Raise (Leg Press)

Standing Calf Raise

Chest and Calves

Lat Pulldown (Neutral Grip)

Lat Pulldown (Close Grip)

Barbell Row

Seated Row (Cable)

Lat pullover

Tricep Rope Push Down (Cable)

Dip (Assisted)

Back and Triceps

Underhand Lat Pulldown

Cable Low Row

Straight Arm Pulldown

Close Grip Bench Press (Smith Machine)

Hammer Curl (Cable)

Shoulders and Biceps

Leg Press (45 Degrees)

Leg Curl

Mountain Climber

Chest Fly (Cable)

Seated Calf Raise

Tricep Extension (Cable)

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