FST-7 Shoulders & Triceps Workout | Hany Rambod's Ultimate Guide to FST-7
Тәжірибелік нұсқаулар және стиль
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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Пікірлер: 1 300
That coaching is class! Impossible not to grow with that guy on your case!
for those who complain about the grunting I honestly say for myself that grunting helps me ignore the burning pain and helps me push harder past that burn. it does help alot the grunting.
@CarlosPerez-2023
5 жыл бұрын
Pradit Caparas I agree does help you push on those last reps on the set .
@yaboiiwill2307
5 жыл бұрын
Still fucking annoying
@famaekkasan2697
5 жыл бұрын
It helps a lot. Just don't do it too loudly when you're in a public gym. It greatly helps to push more reps and exceed your limits.
@FumieBasketTV
5 жыл бұрын
i agreed i grunt also when pushing the weights
@frazix7075
3 жыл бұрын
@@yaboiiwill2307 he's alone in the gym
I paused the vedio sometimes to give him some rest
@gingersky2505
4 жыл бұрын
Lol 😂 🤣😂🤣😂
@Basanxress
3 жыл бұрын
Jeremy want to know your location
@ahmadqa3514
3 жыл бұрын
😂😂😂😂😂😂😂
@anuragmunger7300
3 жыл бұрын
😂😂😂😂😂😂😂😂
@retrovideos6809
3 жыл бұрын
😂😂😂
The people complaining about the grunting are the crew who go to the gym for coffee mornings to watch the sports centre on the treadmill!
@kgosiserame
8 жыл бұрын
like seriously I don't get what these guys are complaining about...clearly they don't hit intensity levels in their workouts
@alexdriggs1115
8 жыл бұрын
yea brah hes just working hard
@davidhall8360
6 жыл бұрын
Bobby Flay Shut the hell up jerk off.I been training for 22 years old and I expect you know the difference.We trained our butt off.You have no clue about hard core training
@davidhall8360
6 жыл бұрын
Thrazer0184 You don't even know and you just have no clue whay it feels like and i been training for 22 years and plus he training harder than you ever done
@leemilligan5941
6 жыл бұрын
THATS THE sprit lol
I don't think some people realise how hard 7 sets with 45 sec rest lateral raises are plus resistant
@paulfilipoiu3727
4 жыл бұрын
Hell..I`ve been trying, after 4th set you wish you were dead..
@abhisheksathe123
3 жыл бұрын
I tried FST-7 for the chest, i was on the borderline of puking after i was done i barely held it back. This workout is no joke its brutal
@quixgofar
3 жыл бұрын
@@abhisheksathe123 - You need Nitric Oxide to help you with this workout. (Beet-Elite) Also working on your cardio doesn't hurt either.
@musicdigg3r59
3 жыл бұрын
I've done it yesterday.. and it gave me the pain i had never experienced!!! Awesome routine!!
@Whenchungo07
2 жыл бұрын
I remember I did it last week and I was fine until set 4 and then it was burning. 7th set really had me near crying but it was a good burn🤣
This session was truly amazing even tho it's a couple of years old. The communication they had throughout the workouts was great.
The pro tips are pure gold. The tip to strech out the pinky is a gem. I tried it and i could feel the real difference while doing the workout
Best work out I have seen in a long time,as a 65 year old man my wife advised me not to do this,so I am going to lie to her when I come back from the gym and I cant move.
@TheROCKEYSince
2 жыл бұрын
ron my friend did you see any grow in your body 🤔🤔
@XxowendanxX
2 жыл бұрын
Lying to the woman, no good
@ronstanley9873
2 жыл бұрын
@@TheROCKEYSince yes I am a hard gainer, but some growth...
@TheROCKEYSince
2 жыл бұрын
Thanks for the advice ron
@2aantonystevefuentesmartin557
Жыл бұрын
are you alive?
Please do legs
One of the best trainer ever 👌 🙌 💪
FST7 is the reason I go to the gym. Period. Amazing style. With the right intensity. This will change your physique. Thank you for being an inspiration!
I'm 15 And i did this yesterday, this morning i can't even brush my teeth.
@Elites-asthetic
4 жыл бұрын
Aniket KB what you want a cookie ?
@drsethranking5894
3 ай бұрын
no one asked
that "show me why you're number one" on lateral raises last set unleashed the beast !
He can grunt as loud as he want, they have the whole gym by themselves so why not?
@vitothai5446
8 жыл бұрын
+jay SP make more videos
@JoesFitness101
8 жыл бұрын
+jay SP If I won an Olympia and the $$ that comes with it I'd be doing the drama too...lol
@tiannimyers1204
7 жыл бұрын
how can anyone workout and not grunt? it fucking hurts dude
@JoesFitness101
7 жыл бұрын
Ya the pain of the burn!!!
@manlikezaro1
7 жыл бұрын
Joe Sliwa jhfsfjjzchkcdgjlhfurftq1ukjl7iy5rhjz cxxxxz Y88u643e1fjgfdbk
It's 2019, and I still watch this video sometime like I used to do few years ago and still motivates me.
@VisualWondrs
2 ай бұрын
It's 2024.
Best technicality I have ever seen so far. Impressed
Hany Dadbod
@jageroda902
8 жыл бұрын
Gold
@noparking6591
8 жыл бұрын
+giovanni velasquez *Gold in the bank
@rahbalder7581
8 жыл бұрын
+AlphaBeast Hahahahahah you made me LOL hard hahaha
@GTXGamersGamertag
8 жыл бұрын
+AlphaBeast I think now i understand why Phil H looks pregnant lol
@SharpFitnessLook
8 жыл бұрын
That's why he drives a Aston Martin,an you don't!
Watching these really humbles you with the sheer drive it takes to get this far
Say what you want, he gets results. He's a monster.
@JaBreezeTTV
2 жыл бұрын
Facts
@OriginalPripp
2 жыл бұрын
Enhanced or natural? Yeah looks great
The cameraman and the BGM make me watched the workout till the end. What a terrific workout
Listen these workouts are amazing I'm 40 an my body looks really good the gains I'm getting are crazy they come fast my body's responding really well thank u
@hakanar2302
6 ай бұрын
Bende spora yeniden başladım ...seninle aynı olayı yaşıyoz😊
the workouts actually bloody work. the muscles burn cry and die at the end..and during the workout.. hats off to you ✌🏼✌🏼💪💪
Cinema workout. Top quality.
*The dedication level of Jeremy buendia is on another level*
Fantastic - I learned alot and got an awesome workout! Thanks for sharing
I freaken love these step by step videos! Thank you!
I did this exact same workout today and had a amazing pump . Your the goat Hany !
@abdoster3367
8 ай бұрын
its too much volume, its dogshit, its only nice for the pump, check out dorian yates training
Thaaaaaaaaank you so much Hany for doing this, I respect you guys both, I am adopting your training style, Keep it up.
Great training session , I have followed this for few weeks, it is great!👍
To switch up my routine and confuse my body I been watching these videos at work and when I’m working out(during my rest period) these methods really work
Best training series out there.
Jeremy Buendia is a true champion, I hope I get to meet him some day.
The coaching is fantastic but even more is the mentality jeremy brings to training, definitely something special
fst-7 is a great work out been using them in the gym and it's been adding alot of volume to my muscles thanks guys !
Thank for you to learn us your taknkجزاك الله كل خير يا مستر هاني
These workouts are LEGIT. Minus the grunting, perfect stuff. When your that big, you can grunt all you want.
Thank you Sir. Hany Rambod I used your training technique today, I got massive pump , the best coach ever ! Respect ☺
Coach you are my inspiration your are the one and only Coach that gives me will and determination to hit the gym thank you so much 😊
Nice one.....what a wonderful coach
Everyone complaining about grunting and stuff, i wonder no one is noticing the chemistry between the trainer and the athlete. It is bloody amazing. Look at the hard work going into it rather than comparing it with gay porn.
Great video, learnt a lot, might have to try out some of these techniques.
Awesome work. Pleasure to see you again.Great as always!!
23:45 Hany: Show em why you're number one Champ: Get off me! 🤣🤣🤣
@mohammedroshan6480
3 жыл бұрын
True AF man! Shit's got me pumped to oblivion!
@helloween021
2 жыл бұрын
It's 23:39
Good stuff Hany!!!
even haters have to admit that's a hell of a workout.
2020 still love those videos and coming back for motivation
Hany you are too awesome.!!! love you.. I'm following your videos and growing faster then ever..
MAN! This workout had me feeling a type of way for 2 days. RECOMMEND!!!
Good work keep going!
what a trainer he is amazing appreciate man
Finally! Now I'm waiting for some legs. Also, that fckn grunting lol
My major take away from this video is the intensity that it takes to truly transform your body. The effort displayed is incredible and inspiring. Looking forward to putting in some work next gym session!
23:46 "Get Off me, I got it" lol come on maaaan.
Such a good video!! doing this workout today Thanks for it.
Great Job Young Man AND Coach! 💪🏿👏🏿
awesome team Hany-Jeremy !!
You can tell he dies a little bit inside when he hears “partial 5”
Incredible workout!
Great coaching
This is my Official Shoulder/Triceps workout every Monday and I look like Frieza final form with boulder shoulders right now
@youtubetech7717
25 күн бұрын
Bro please tell his workout split
its good to see classic bodybuilding coming back not just mass freaks
I really enjoyed watching it....keep it up
Fantastic workout!!
love them both!great job guys
Guys, I think every bodybuilder grunts. And lets take the good thing from the video. As a trainer Hany is motivating and has great knowledge about what he is doing. Really liked the combinations and the technique, it really kept my muscles soar for couple of days. Great going Hany!!
Wish I watched this video when it first came out. Great coaching!
Awesome mind blowing exercise
Do you know why something negative happened to TITANIC?? Coz Jack and Rose were performing negatives at The FORWARD of the ship.
That is a good workout
Thanks hanny for this video, did shoulders and triceps, on Tuesday, triceps burning for two days .like all of your videos,
dats a great exercise session... m gonna apply all dese sets tomorrow when I hit gym
"Get off me, I got it!" that's why he's the champ!#TeamBuendia
23:45 get off me i got it😂😂😂
@paulfilipoiu3727
4 жыл бұрын
Best part of the video
@rjoy81
3 жыл бұрын
Favorite moment. That's that angry motivation! I felt that on a very deep level. 🤣
@gabrielxoxo4211
3 жыл бұрын
Joy & Lily perform that before your actual workout
@leftlegtrumpcard8152
3 жыл бұрын
My favorite part of the vid.
You are so good. Thanks for your tips.
Excellent sir
Gathering info. Tomorrow is shoulder for me so I'm like an 🦅 looking to execute a good workout
If I watch this 40 minutes video while warming up on the treadmill I would be more catabolic than ever.
Thanks!
Thank you
Thank you soon much for such a precious information!:-) I can't wait to incorporate some of this advices!!! Love it!! Such a motivation!;-)
first off who cares if he grunts I'm looking at the mechanics of how the techniques are done.....execution is crucial especially flexing between sets this kicks your ass....I enjoyed every minute of this video, thank you....so as that said kudos on this video
Very helpful.
Man it felt like he was training me at the same time while i follow step by step same speed different weights😅😅good pump
I wish this guy was my trainer....... he's the shit
Love it. The coach is a beast , wish I had him !!
Great coach
He's screaming like Anakin when he got burn in Star Wars lll
good video, he's pretty close to becoming a super saiyan too lol.
Amazing you are best hany
Excellent
0:23 was a real time reaction of Jeremy Buendia when someone makes fun of physique.
i thought Jeremy was ascending to super saiyan at 18:23
@yaldaamiri4361
3 жыл бұрын
Lmfaooooo😂
Doing this workout right now!!! 💪
Wow 🔥💪🏾 that coach is just 🔥 great job 💪🏾
I think I saw him turning super saiyan for a sec
"YUP UP ONE DOO YUP UP UPH SIX YUP UGHHH! SOOOWAHHH ARGHHH HAAA"
@WestCoastChannel11
8 жыл бұрын
+Hans Blitz haha, made my day XD
NICE, NEAT, CLEAN CLASS....
Hany thanks for sharing
Finally! It feels like christmas! Please do legs though. Leaving them out is not cool, man :/
@zackkfowler186
8 жыл бұрын
He's a physique competitor, he doesn't really need huge legs.
@Latnoks
8 жыл бұрын
***** True, his legs does not have to be as big as Jay Cutler or Phil heaths', but Jeremy still kills legs on leg day. A FST-7 leg workout should definitely to added to this series, in my opinion..
@Lo2smoove
8 жыл бұрын
I'm pretty sure he still trains legs. If you don't you won't get but so big up top anyway.
The people complaining about grunting must go to planet fitness p.s. The planet fitness viewers were probably pissed from the get go cause they didn't see any pizza or donuts lying around the gym haha