Cable Crossovers FST-7 – 7 sets x 8-10 reps.Hammer Strength Flat Presses – 3 sets x 8-10 reps.Hammer Strength Incline Presses – 3 sets x 8-10 reps.Flat Bench Dumbbell Presses – 4 sets x 8-10 reps.Incline Dumbbell Presses – 4 sets x 8-10 reps.Exercise Ball Crunches – 4 sets x 30 reps.Perform 7 sets of 8 to 10 reps, with 45-60 seconds between sets.īeginners & Intermediates: Perform no more than two FST-7 exercises per week. Perform 7 sets of 8 to 10 reps, with only 30-45 seconds between sets.įST-7 for large bodyparts. FST-7 Five Day Training Split by Hany RambodįST-7 for smaller bodyparts. The following 5 day split variation appeared in the June, 2011 issue of Flex magazine in an article co-authored by Joe Wuebben. It provides you with a complete breakdown of this unique training system, along with a full sample workout.įST-7 stands for Fascia Training System – 7 and its a bodybuilding training system developed by Hany Rambod. If you’ve heard of FST-7 training but are in the dark about what it involves, then this article is for you.
