Entrenamiento Fst-7 Chest-And-Biceps de

Hany Rambod y Jeremy Buendia

FST-7 CHEST-AND-BICEPS WORKOUT

1
PRENSA INCLINADA CON MANCUERNAS

2 series de calentamiento de 12-15 repeticiones

2-3 series de 8-10 repeticiones (si te sientes fuerte, agrega 5 repeticiones parciales).
 2
MOSCA CON MANCUERNAS INCLINADA

2 series de calentamiento de 10-12

2-3 series de 10-12 repeticiones (si te sientes fuerte, agrega 5 repeticiones parciales).
 3
PRESS DE BANCA CON MANCUERNAS

1-2 series de calentamiento de 10-12 repeticiones

3-4 series de 10-12 repeticiones (si te sientes fuerte, agrega 5 repeticiones parciales).
 SUPERCONJUNTO FST-7 (45 SEGUNDOS DE DESCANSO ENTRE SERIES)

4
CABLE FLY EN CABLE PRESS

Cable fly 7 series de 10-12 repeticiones en prensa de cable 7 series de 10-12

repeticiones

DECLIVE PUSH-UP

7 series de 10-12 repeticiones hasta el fracaso (si te sientes fuerte, agrega 5 repeticiones
parciales).
 BÍCEPS

6
ALTERNAR CURL CON MANCUERNAS EN CURL CON MANCUERNAS

Alternar curl con mancuernas 3 series de 8-12 repeticiones en curl con mancuernas 3
series de 5 repeticiones (si te sientes fuerte, agrega 5 repeticiones parciales)
 7
CURL DE DOBLE BÍCEPS DE PIE

3 series de 10-12 repeticiones

 8
CURVATURA INVERSA

2 series de 20 repeticiones
FST-7 SHOULDERS AND TRICEPS WORKOUT

FST-7 Back Workout

Rest 90 sec. between sets.
Print
1
Underhand Cable Pulldowns
2 warm-up sets of 10-12 reps. 2 working sets of 10-12 reps.
Increase weight on second set, add 5 partials after final rep.
4 sets, 10-12 reps

2
V-Bar Pulldown
2 sets, 8-12 reps (Add 5 partials after final set.)
3
Reverse Grip Bent-Over Rows
4 sets, 8-12 reps (2 warm-up sets and 2 working sets.)
4
Seated Cable Rows
3 sets, 8-12 reps (Hold poses between sets.)
5
Straight-Arm Pulldown
FST-7: 45-seconds rest between sets
7 sets, 8-12 reps

Hany's Hints

Ab Circuit

I like to have my athletes do the abdominal circuit first

because they can use it as a warm-up of sorts before they
begin the main workout. If you're feeling tight, stretch befor
 SHOULDERS
1
DUMBBELL SHOULDER PRESS

2 warm-up sets, 2 working sets of 8-12 reps

 2

CABLE LATERAL RAISE

1 warm-up set, 2 working sets of 8-12 reps per arm. Add 5 partials after final
rep.
 3

ALTERNATING DUMBBELL FRONT RAISE

2 sets of 8-12 reps per arm. Add 5 partials after final rep.
 SUPERSET

4
BENT-OVER LATERAL RAISE

2 sets of 8-12 reps. Add 5 partials after final rep.

HIGH-PULLEY ROW

2 sets of 8-12 reps

 5

FST-7: DUMBBELL LATERAL RAISE

7 sets of 8-12 reps, rest 45 seconds between sets

 TRICEPS
6
SINGLE-ARM REVERSE-GRIP TRICEPS CABLE PRESS-DOWN

2 warm up sets, 2 working sets 8-12 reps each arm

 7

OVERHEAD DUMBBELL TRICEPS EXTENSION

1 warm-up set, 2 working sets 8-12 reps

 8

FST-7: OVERHEAD TRICEPS EXTENSION

7 sets of 8-12 reps, rest 45 sec. between sets

Note: Rest 90 seconds between sets

EVOGEN: AMINOJECT
BCAA POWDER TO SUPPORT MUSCLE RECOVERYGO NOW!
HANY'S SHOULDER HINTS
DUMBBELL SHOULDER PRESS

DUMBBELL SHOULDER PRESS

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