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Description

Workout based on training principle created by Hany Rambod called th FST-7


Exercises

Set 1: 1 round
Warm Up Set Pullovers By 10 Reps
30 seconds

Set 2: 4 rounds
Pullovers Pyramid Weight X10
1 minute
Rest
1 minute

Set 3: 4 rounds
Standard Pullup X 10-15 Reps
1 minute
Rest
30 seconds
Behind The Neck Pullups 10-15
1 minute
Rest
30 seconds
Wide Grip Pullups X10-15
1 minute
Rest
30 seconds
Close Grip Pullups X10
1 minute
Rest
30 seconds
Left One Arm Pullups X10
1 minute
Rest
30 seconds
Right One Arm Pullups X10
1 minute
Rest
30 seconds
Weighted Standard Pullupsx10
1 minute
Rest
30 seconds
Standard Pullups Till Failure
1 minute
Rest
30 seconds

Set 4: 4 rounds
Close Grip Cable Pulldowns 10-15 Reps Pyramid Weight
1 minute
Rest
30 seconds

Set 5: 4 rounds
Deadlifts 10-15 Reps Pyramid Weight
1 minute
Rest
30 seconds
Reverse Grip Barbell Rows X 10-15 Pyramid Weight
1 minute
Rest
1 minute

Set 6: 4 rounds
Left One Arm Dbell Rows X10 Pyramid Weight
1 minute
Rest
30 seconds
Right Arm Dbell Rows X10 Pyramid Weight
1 minute
Rest
30 seconds

Set 7: 7 rounds
Lat Pulldowns Neutral Grip X10 FST-7 sets
1 minute
Rest
30 seconds

Set 8: 4 rounds
Wide Grip Cable Rows X 10-15
1 minute
Rest
30 seconds

Set 9: 4 rounds
Left One Arm Dbell Rows X 10 Pyramid Weight
1 minute
Rest
30 seconds
Right Arm Dumbell Rows X 10 Pyramid Weight
1 minute
Rest
30 seconds

Set 10: 7 rounds
Reverse Flyes FST-7 SETS
1 minute
Rest
30 seconds


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