Dumbbell Bent Over Lateral Raises – 4 sets x 8-10 reps.Dumbbell or Machine Lateral Raises FST-7 – 7 sets x 8-10 reps.Prone Incline Dumbbell Front Raises – 4 sets x 8-10 reps.* Deadlifts are performed late in the workout so they don’t tax you too much early on. * Reverse grip work targets the lower lats, which are a weakness for most trainees. Straight Arm Pull Downs FST-7 – 7 sets x 8-10 reps.Reverse Grip Barbell Rows – 3 sets x 8-10 reps.Reverse Grip Pull Downs – 3 sets x 8-10 reps.Wide Grip Pull Ups – 3 sets x 8-10 reps.Roman Chair Crunches – 4 sets x 30 reps.* Pre-exhaust your quads with leg extensions. * Alternate between front and back squats every other workout. Seated Leg Curls FST-7 – 7 sets x 8-10 reps.Stiff-Leg Deadlifts – 3 sets x 8-10 reps.Seated Calf Raises FST-7 – 7 sets x 20-30 reps.Leg Press Calf Raises – 4 sets x 20-30 reps.
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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.