Hany Rambod FST-7 training program

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By Mohamed Abdel Latif

W2&4 Biceps&Triceps

Stationary Bike Run

1 sets

Push-Up Plus

3 sets x 10 reps

Band upright row

3 sets

Cable Wide-Grip Lat Pulldown

3 sets x 10 reps

EZ Barbell Spider Curl

7 sets x 12 reps

Dumbbell Incline Biceps Curl

3 sets x 10 reps

Lever Preacher Curl

3 sets x 10 reps

Seated Bicep Curl

7 sets x 12 reps

Close-Grip Bench Press

3 sets x 10 reps

Dumbbell Lying Floor Skull Crusher

3 sets

EZ-Barbell Lying Triceps Extension

3 sets x 10 reps

Overhead Triceps Extension

7 sets x 12 reps

W2&4 Chest&Calfs

Stationary Bike Run

1 sets

Band upright row

3 sets x 10 reps

Push-up

3 sets x 10 reps

Bar Lateral Pulldown

3 sets x 10 reps

Cable Lying Fly

4 sets x 12 reps

Lever Incline Chest Press

3 sets x 10 reps

Lever Decline Chest Press

3 sets x 10 reps

Lever Chest Press

7 sets x 12 reps

Lever Seated Squat Calf Raise on Leg Press Machine

4 sets x 20 reps

Lever Standing Calf Raise

7 sets x 20 reps

W2&4 Legs&Abs

Walking on Treadmill

1 sets

Air Squat

3 sets x 10 reps

Walking Lunge

6 sets x 15 reps

Hyperextension

3 sets x 15 reps

Dumbbell Lunge

4 sets x 12 reps

Smith Squat

3 sets x 10 reps

Sled 45 degrees Leg Press

3 sets x 10 reps

Lever One Leg Extension

7 sets x 20 reps

Sled Wide Hack Squat

3 sets x 12 reps

Smith Stiff Legged Deadlift

4 sets x 10 reps

Lever Lying Leg Curl

7 sets x 12 reps

Crunch Floor

4 sets x 14 reps

Russian Twist

4 sets x 14 reps

Hanging Leg Raise

4 sets x 14 reps

V-up

4 sets

W2&4 Shoulder&biceps

Bicycle Recline Walk

1 sets

Push-up

3 sets x 10 reps

Band upright row

3 sets x 10 reps

Bar Lateral Pulldown

3 sets x 10 reps

Dumbbell Bench Seated Press

4 sets x 12-15 reps

Seated Lateral Raise

4 sets x 10 reps

Cable One Arm Lateral Raise

3 sets x 10 reps

Dumbbell Incline One Arm Front Raise with Chest Support

7 sets x 12 reps

EZ Barbell Spider Curl

7 sets x 12 reps

Lever Preacher Curl

3 sets x 10 reps

Dumbbell Incline Curl

3 sets x 10 reps

EZ Barbell Curl

7 sets x 12 reps

W2&4 Back&Triceps

Bicycle Recline Walk

1 sets

Push-Up Plus

3 sets x 10 reps

Band upright row

3 sets x 10 reps

Cable Wide-Grip Lat Pulldown

3 sets x 10 reps

Lever Lateral Wide Pulldown

3 sets x 12 reps

Seated High Row

3 sets x 10 reps

Smith Bent Over Row

3 sets x 10 reps

seated row

3 sets x 12 reps

Straight Arm Pulldown

7 sets x 12 reps

One Arm Side Triceps Pushdown

3 sets x 12 reps

Close-Grip Bench Press

3 sets x 10 reps

Weighted Tricep Dips

3 sets x 10 reps

Overhead Triceps Extension

7 sets x 12 reps

W1&3 Biceps&Triceps

Stationary Bike Run

1 sets

Push-up

3 sets x 10 reps

Band upright row

3 sets x 10 reps

Cable Wide-Grip Lat Pulldown

3 sets x 10 reps

Seated Bicep Curl

7 sets x 12 reps

Dumbbell Incline Biceps Curl

3 sets x 10 reps

Lever Preacher Curl

3 sets x 10 reps

EZ Barbell Spider Curl

7 sets x 12 reps

Cable Standing One Arm Triceps Extension

3 sets x 12 reps

Close-Grip Bench Press

3 sets x 10 reps

EZ-Barbell Lying Triceps Extension

3 sets x 10 reps

Cable Pushdown

7 sets x 12 reps

W1&3 chest&calves

Stationary Bike Run

1 sets

Push-up

3 sets x 10 reps

Band upright row

3 sets x 10 reps

Cable Wide-Grip Lat Pulldown

3 sets x 10 reps

Lever Incline Chest Press

4 sets x 12 reps

Cable Lying Fly

3 sets x 10 reps

Lever Chest Press

3 sets x 10 reps

Cable Standing Fly

7 sets

Lever Standing Calf Raise

4 sets x 2-20 reps

Sled Calf Press On Leg Press

4 sets x 20 reps

Lever Seated Calf Raise

7 sets x 20 reps

W1&3 Legs&abs

Walking on Treadmill

1 sets

Air Squat

3 sets x 10 reps

Walking Lunge

3 sets x 10 reps

Hyperextension

3 sets x 15 reps

Lever Leg Extension

4 sets x 15 reps

Smith Squat

3 sets x 10 reps

Sled Full Hack Squat

3 sets x 10 reps

Sled 45ÃÂÃÂ° Leg Press

7 sets x 20 reps

Lever Lying Leg Curl

10 sets x 12 reps

Smith Stiff Legged Deadlift

3 sets x 10 reps

Reverse Crunch

4 sets

Russian Twist

4 sets x 14 reps

V-up

4 sets x 15 reps

Mountain Climber

4 sets

W1&3 Shoulders&biceps

Stationary Bike Run

1 sets

Push-up

3 sets x 10 reps

Band upright row

3 sets x 10 reps

Cable Wide-Grip Lat Pulldown

3 sets x 10 reps

Seated Lateral Raise

4 sets x 12 reps

Lever Seated Shoulder Press

4 sets x 10 reps

Dumbbell Incline One Arm Front Raise with Chest Support

3 sets x 10 reps

Cable One Arm Lateral Raise

7 sets x 12 reps

EZ Barbell Spider Curl

7 sets x 12 reps

EZ Barbell Curl

3 sets x 10 reps

Lever Preacher Curl

3 sets x 10 reps

Cable Hammer Curl

7 sets

W1&3 Back&tricep

Bicycle Recline Walk

1 sets

Push-up

3 sets x 10 reps

Band upright row

3 sets x 10 reps

Bar Lateral Pulldown

3 sets x 10 reps

Reverse-grip Straight Back Seated High Row

3 sets x 12 reps

Seated High Row

3 sets x 10 reps

Barbell Reverse Grip Bent over Row

3 sets x 10 reps

Seated Wide-grip Row

3 sets x 12 reps

Cable Standing Lat Pushdown

7 sets x 12 reps

One Arm Side Triceps Pushdown

3 sets x 12 reps

Close-Grip Bench Press

3 sets x 12 reps

Weighted Tricep Dips

3 sets x 10 reps

Overhead Triceps Extension

7 sets x 12 reps

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