Effective chest and triceps training according to FST-7

Author: Radim Koudelka

Training plan Videos

31.05.2022

2 minuty čtení

We have a new series of videos where Radim and I will show you how to set up a workout. Today we'll show you a workout for chest and triceps according to Hana Ramboda, who invented the FST-7 training system. FST stands for Fascia Stretch Training and 7 = seven sets for the last, or pumping exercise of the area. The important thing is not to be misinterpreted that FST-7 is all about pumping. That's just one of the goals!

FST-7 - the training key to muscle growth!

Tréninkový plán

10.11.2023

21 minut čtení

Exercise	Series	Repetition
One-handed overhead presses	4	*15-20, 8-12, 8-12, 8-12
Overhead push-ups	4	*15-20, 8-12, 8-12, 8-12
One-handed supine push-ups or machine push-ups	4	*15-20, 8-12, 8-12, 8-12
Pec-deck orcounter pulley pulls	7	8-12, 8-12, 8-12, 8-12, 8-12, 8-12, 8-12
Push-ups on machine or bars	4	*15-20, 8-12, 8-12, 8-12
Tricep presses with one hand behind the head	4	*15-20, 8-12, 8-12, 8-12
Tricep rope pull-ups	7	8-12, 8-12, 8-12, 8-12, 8-12, 8-12, 8-12

*warming series with light weight

Always pause between 30-45seconds during the pumping last exercise.
For the other exercises, keep the pauses between 60-120 seconds. If the rest breaks for the last exercise were short, you might not have enough energy to complete all seven sets.

Trénink na prsa a triceps | FST-7

Here is thebasic layout of the FST-7 system:

Biceps triceps, calves
Legs
Free
Chest, triceps
Back, calves
Shoulders, biceps
Free

If your fascia is more "stubborn" in some areas than others, you can train them twice a week similar to Phil Heat.

Suitable products for this workout:

PRE-WORKOUT

Beast Virus - will help with strength and explosiveness, icy calm focus, extremely vascularise the muscles and delay fatigue for the longest possible time. One dose (8g) is recommended

INTRA-WORKOUT

Super Intra - we recommend to include one dose (51g) during training, thanks to which we already start the process of regeneration, rehydration and support muscle growth during exercise.

POST-WORKOUT

New 100% Whey Protein - whey protein should be taken post-workout to replenish the protein that allows us to build muscle! The dose should contain 2-4 scoops (40-80g), depending on your daily protein intake.