Workout of the week! 12/11/16
- Karl Seaward
- Nov 12, 2016
- 2 min read
Workout of the week! 12/11/16
This weeks workout comes is a workout I tried out this week, and was based on a youtube video with Phil Heath training his arms back in 2013.
I watched the video and thought I would give it a go, however I had to make a few adjustments due to different equipment.
I also used super sets between biceps and triceps exercises and grew the amount of sets throughout the workout to build up to a FST-7 super set to finish.
FST-7
created by "The Pro Creator" Hany Rambod, and it is intense as well as productive. It has to be. 3 Time and 2009 Mr. Olympia Jay Cutler, 202 Mr. O Kevin English, and Mr. Olympia top contender Phil Heath was doing it in preparation for the O. Mark Alvisi won the NPC USA overall title this year on Hany's program. If I ran down everyone who has asked for Hany's help and has incorporated FST-7, it would read like a Who's Who of bodybuilding.
According to Hany, FST-7 stands for:
Fascia: pl. fas·ci·ae : Anatomy - A sheet or band of fibrous connective tissue enveloping, separating, or binding together muscles, organs, and other soft structures of the body.
Stretch: v. stretched, stretching, stretches - To lengthen, widen, or enlarge
Training: the process of bringing a person to an agreed standard of proficiency by practice and instruction.
Seven: The seventh in a set or sequence. (bodybuilding.com)
My workout
1. Dumbbell bicep curls (1 full set on each arm at a time) 4 sets / 10-12 reps
Incline French press 4 sets / 10-12 reps
2. Dumbbell hammer curls (1 full set on each arm at a time) 4 sets / 10-12 reps
Dumbbell triceps kick back 4 sets / 10-12 reps
3. Concentration dumbbell curl (seated) 5 sets / 8-12 reps
Triceps parallel bar dips 5 sets / 8-12 reps
4. Incline bicep curl (both arms at same time) 6 sets / 8-10 reps
Over head triceps dumbbell press (single arm) 6 sets /8-10 reps
5. EZ bar preacher curl 7 sets / 8-10 reps
Triceps push down (Vbar or similar) 7 sets / 8-10 reps
I really enjoyed this workout, gained a really good pump and got a lot of blood to the muscles.
Below is the video which I watched and got a few ideas from for this workout, give it a try and check out the video!
Karl Seaward
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