First exercise Ez/curve bar curl: 1st set x 15 reps 2nd set x 12 reps + 3 partial reps 3rd set x 7 reps + 7 negative reps + 1 rep with 5 second pause 4th set x 10 reps + 5 negative reps 5th set x 5 reps + 3 pause reps + 4 partial reps -------------------------------------------------------------- Second exercise Spider curls hammer grip: 1st set x 12 reps + 3 partial reps 2nd set x 15 reps 3rd set x 15 reps -------------------------------------------------------------- Third exercise Triceps rope pushdowns: 1st set x 15 reps 2nd set x 15 reps 3rd set x 15 reps -------------------------------------------------------------- Fourth exercise cable bar curls seated: 1st set x 11 reps + 1 pause rep + 3 partial reps 2nd set x 12 reps + 3 pause reps -------------------------------------------------------------- Fifth exercise reverse grip single hand triceps pushdowns: 1st set x 10 reps 2nd set x 10 reps -------------------------------------------------------------- Sixth exercise diamond pushups (little wide): 1st set x 15 reps 2nd set x 9 reps + 1 negative rep -------------------------------------------------------------- Note: Take 30 seconds rest in between the sets.
The vast majority of the mass of the triceps is along the inner elbow & not the lateral part of the arm which is misunderstood by many including so called experts , yes it's more prominent on some then others but still it makes little sense to obsess over it .
@@whitecrane542 I did... honestly, my arms were fucked for like next 3 days which is very unusual for me... my arms were pumped so damn much.. I could feel the pump while driving back to home while steering lol
I feel like I don't have the mind-muscle connection to do barbell curls. Either my forearms or inner biceps do all the work. I need bicep peak development.
Hi Mr rombod I am Iranian wrestlers I am 67 living in UK 🇬🇧 for 45 years I am doing bad building for 2 years I just want to say you are number one the best woman live freedom free iran
Sir don't know if you ever see this. But I will be up in the Fort Worth and Dallas area this weekend.. Would you ever consider training a 40 four-year-old as of tomorrow? Hes trying to get his life turned around... I'm down close to forty pounds. And have been working. Much as I can on average, 6 days a week, some weeks, 5 days a week. As a kid, I always wanted to be muscular. But everybody built the magazine, there was to keep everybody protein. There was on my body, just would never change. I'm now at the point in my life. Where I've got the total dead body and before I die. I would like to look somewhat physically fit, not be Ashamed of taking my shirt off. And my kids and wife-to-be proud of me. As I mentioned, I've been working out. Probably not correitaly when I seem to plateau and I am not noticing any changes in my physique whatsoever. Due to a torn pack few years, do not lift heavy. Or at least what I consider heavy. I've watched Many many of your videos to include videos of you with chris videos of you at set and all the big names. I've always been impressed and told myself. It would be awesome to train with you even for a day. To learn some tips and even just to be pushed. Sorry for the long message, just hope. Maybe there was a chance you got to see it.
First exercise Ez/curve bar curl:
1st set x 15 reps
2nd set x 12 reps + 3 partial reps
3rd set x 7 reps + 7 negative reps + 1 rep with 5 second pause
4th set x 10 reps + 5 negative reps
5th set x 5 reps + 3 pause reps + 4 partial reps
--------------------------------------------------------------
Second exercise Spider curls hammer grip:
1st set x 12 reps + 3 partial reps
2nd set x 15 reps
3rd set x 15 reps
--------------------------------------------------------------
Third exercise Triceps rope pushdowns:
1st set x 15 reps
2nd set x 15 reps
3rd set x 15 reps
--------------------------------------------------------------
Fourth exercise cable bar curls seated:
1st set x 11 reps + 1 pause rep + 3 partial reps
2nd set x 12 reps + 3 pause reps
--------------------------------------------------------------
Fifth exercise reverse grip single hand triceps pushdowns:
1st set x 10 reps
2nd set x 10 reps
--------------------------------------------------------------
Sixth exercise diamond pushups
(little wide):
1st set x 15 reps
2nd set x 9 reps + 1 negative rep
--------------------------------------------------------------
Note: Take 30 seconds rest in between the sets.
Your a g 💯
Op
👌🏻👌🏻
thanks
Could you send me all of this fst 7 workout like this in detail .
I have Been following the fst 7 training since 2018 here in brazil. It's realy The best bulking method in the world
My Favourite Daily Workout Video.
So Much Inspiration And Boost Of Confidence🙏💪
Best motivator. Love the one more, one more. I say it to myself while training and it works 😂
His so motivated to put in the work. His looking really good.
Best arm workout iv seen so far
I love this brother's teaching. He is intense and necessary for the results. He takin that brother to the max!!!
Hany killed him!!! Sheeesh! That's a killer arm workout🙌🙌🙌
I like your training your the best trainer in the world I am big fan❤❤❤❤❤
hany sir please tel during tricep always feel pain on elbow what to do or any exercises which help to overcome this pain
Wow 💪🏾💪🏾let’s get it FST -7 🙏🏾💯✅
Its a blessing everyone gets the video of this world number 1 coach
1:30 start
RIGHT ON DEVIN 👏🏾👏🏾👏🏾👏🏾👏🏾👏🏾👏🏾
Best coach
Hany you are the best coach ❤
great workout and massive arms on this dude!!!
Douhlas1 bom então Douglask Douglask bom então Douglask
Great tips.
Thx !!!
Glad you enjoyed it!
@@EvogenNutritionHany, we noticed you did fst on biceps but not the triceps. Any reason why not how triceps?
Me podrian explicar que son parciales y negativas. Que es el FST 7. Gracias
Merci pour tes vidéos, t'es une source d'inspiration et de motivation pour moi. T'es au top mec
Thanks for knowledge
Incredible
Best coach ever 👑👑👀🔥✅
Hell yeah 👍bro 🦁👑
🙏
Exactly 💪👌
Nah he might be second to charles glass
Milos nr 1
Please mention in video how many sets and reps
😂😂😂Broooooo....when Hany made him do the extra few seated bicep pulls on the cable machine I thought dude was gonna die for sure 😂😂😂
Best trainer in the world by far
Great coach for fitness 💪 👏
here we go was waiting for this
we hope you enjoyed it!
What is the set and rep range when DOING a FST7 routine??
What's the difference between FST-7 Volume and High Intensity Low Volume Workout Routine?
Great video awesome tips
I wish I could train with hany. Devins biceps are so big it makes his tris look small
I agree. Time to grow the tri’s!
Perfect training
I m doing this FST-7 for first time
And
I have not ever seen pump like this before
This is Awesome 🤩
Heads off to the one and only Hany Rambod 🙌🫡
Dudes got some nice arms
Been doing these exercises very effective arms get numb after workout but feel s awesome
HANEy pushed him a lot
can anyone tell me if it’s okey for the Beginner to follow this FST-7 Arms workout routine for growing Arm muscles?
I glanced and thought the title said Buendia. I was like DAMN!!!
The vast majority of the mass of the triceps is along the inner elbow & not the lateral part of the arm which is misunderstood by many including so called experts , yes it's more prominent on some then others but still it makes little sense to obsess over it .
On the contrary , it make perfect since. Body building is about aesthetics, and the illusion of size, symmetry, etc.
@@krane15 Some people think that cucumbers taste better pickled .
is there any problem for tricep first then bicep ?
That was intense.... Nice.!
Good arm workout. Will try some of Hany workout style.
Very nice work out brother..
what do you do about wrists and elbow healthwhen you do a hard training like this
CHAMPION
Best trainer in the world ❤❤❤
How many times a week would you do this kind of a workout?
the first exercise is 7 x de 15 reps with 30 seconds betwin de series?
His basic FST7 sets are 7 sets of 12 with 30 sec rests then he will add in intensifiers as he sees fit
I have done pyramids with limited rest and when flexing after I can only hold it for a few seconds because my bicep start to cramp up.
🖐️😎 Hola amigo; que bien él entrenamiento de presas;💪😎👌👌👍👍
Damn... Definitely doing this tonight... I can literally feel the pump already watching this lol💪🏾💪🏾💪🏾
Douglas Kdouglas no trabalho em casa com Kdouglas no trabalho em casa com
So what was your workout like?? Did you get it all in?? I’m definitely gonna do this too sometime. 👍
@@whitecrane542 I did... honestly, my arms were fucked for like next 3 days which is very unusual for me... my arms were pumped so damn much.. I could feel the pump while driving back to home while steering lol
How many reps each set?
4 x 12
Excellent 👌
I’m sore just watching this video 😂 tomorrow is arm day, I can’t wait to try this routine
thank you coach thanks for all these tips 😍
I agree bro 👑🦁
Glad you enjoyed it!
Mind muscle connections and feel the tention is very imp for muscle building and growth
I love evogen ❤💪🏻🏋️♂️
🙏
🔥🔥💪🏼😤
Good stuff
I feel like I don't have the mind-muscle connection to do barbell curls. Either my forearms or inner biceps do all the work. I need bicep peak development.
He is the champion 🏆 creator history maker ❤🎉😊
Hi Mr rombod I am Iranian wrestlers I am 67 living in UK 🇬🇧 for 45 years I am doing bad building for 2 years I just want to say you are number one the best woman live freedom free iran
Intra setup muscular abetit to the bone fast changed remain curl or tricep.
Excellent
The MODERN PUMPING IRON SIR❤
Insane❤
Very nice work ☑️
One qustion why he stop from Bi workout and go to TRI then he come back ?!
great video!
Does this trainings good for natural
one of the best bodybuilding coach ☺ fan from india
Best ever. Pump was great on me too😊😊
back workout is awesome
World greatest coach of all the time
Saludos estimado desde mexico copio algunas rutinas.. Yo k soy mr. ectomorfo k suplento recomiendas.
Mind blowing
Gokil😲gimana ga cepat besar biceps & tricepsnya kalau latihannya seperti itu👍👍👍laki ngotot itu harus berotot💪💪💪. Salam🤝dari saya yang pemula😁✌
Wow what a wonderful workout
Hello I want to do gain our weight how can use mass gainer water or milk easily digest not heavy
Training like real men I like my training tomorrow morning evening thank you very much coach
🔥🔥
Please tell me haney location📍
What the best rep range build muscle sir
can anybody write the program in the comments?
Sir don't know if you ever see this. But I will be up in the Fort Worth and Dallas area this weekend.. Would you ever consider training a 40 four-year-old as of tomorrow? Hes trying to get his life turned around... I'm down close to forty pounds. And have been working.
Much as I can on average, 6 days a week, some weeks, 5 days a week. As a kid, I always wanted to be muscular. But everybody built the magazine, there was to keep everybody protein. There was on my body, just would never change. I'm now at the point in my life. Where I've got the total dead body and before I die. I would like to look somewhat physically fit, not be Ashamed of taking my shirt off. And my kids and wife-to-be proud of me. As I mentioned, I've been working out. Probably not correitaly when I seem to plateau and I am not noticing any changes in my physique whatsoever. Due to a torn pack few years, do not lift heavy. Or at least what I consider heavy. I've watched Many many of your videos to include videos of you with chris videos of you at set and all the big names. I've always been impressed and told myself. It would be awesome to train with you even for a day. To learn some tips and even just to be pushed. Sorry for the long message, just hope. Maybe there was a chance you got to see it.
❤❤ best rezalt and then nice 👍 coach salute to
What is the full form of Fst?
Facia strength training
Best arm workout ❤
😊🎉❤ nice excellent 👍 job, best choice coach ❤💯❤
Admit it: everyone was watching the woman in the blue shorts while simultaneously watching Bernardo do his curls.
😂 I was checking that out too nice glutes
16:55
Devin has the best biceps in the bodybuilding industry 💪🏽💯🔥⛽️
Sir please upload video on weight gain exercises 🤟
He might be the best coach in the body building spehere
He's solid. Amazing tips!
I tried biceps FST-7 and it gave me a full body pump, not only my arms. Great
means, you're doing it wrong.
Full body pump from arms?🤣🤣
Lol I see you guys are too slow to get what I meant but ok
@@Anonymou8. ohh we are the ones that are too slow🤣🤣 funny guy
@@N182-k3fbahaha you think using those childish laughing emojis makes you sound cool and funny huh?
Best Coach
Devin Bernardo used to look incredible about a year and a half ago.
Turns out this training program transforms everyone in gigantic frogs
i was distracted 1st 10mins. what was he training?
Best coach
Best ever 🎉
Deberían ser videos con subtitulos en español