FST-7 training is a program created by Hany Rambod, trainer of many bodybuilding champions. FST is an acronym that means fascia stretch training. The '7' is for the number of sets you perform on your last exercise. Basically you're doing two to three exercises for a body part using straight, heavy sets then finishing with a final exercise of seven sets only resting 30-45 seconds between each set. The idea is to create new muscle. For more information on FST-7 training in its entirety click here: FST-7 Training.

Personally, I've found FST-7 training extremely effective and have implemented this technique for each body part. I've listed some FST-7 style workouts below for each body part that I use.

FST-7 Chest Workout

Exercise	Sets	Reps
Barbell Bench Press	3	10, 8, 6
Incline Barbell Press	3	12, 10, 8
Hammer Strength Chest Press	3	12, 10, 8
Cable Crossovers	7	15-20

FST-7 Back Workout

Exercise	Sets	Reps
Barbell Bent Over Rows	3	10, 8, 6
Dumbbell Rows	3	12, 10, 8
Seated Rows (or Hammer Strength)	3	12, 10, 8
Lat Pulldowns	7	15-20

FST-7 Leg Workout 1

Exercise	Sets	Reps
Squats	3	15, 12, 10
Hack Squats	3	12, 10, 8
Leg Extensions	3	12, 10, 8
Lying Leg Curls	3	12, 10, 8
Seated or Standing Leg Curls	3	12, 10, 8
Leg Press	7	15-20

FST-7 Leg Workout 2

Exercise	Sets	Reps
Leg Press	3	15, 12, 10
Stiff Leg Deadlifts	3	12, 10, 8
Hack Squats	3	12, 10, 8
Seated or Standing Leg Curls	3	12, 10, 8
Leg Extensions	7	15-20
Lying Leg Curls	7	15-20

FST-7 Shoulder Workout

Exercise	Sets	Reps
Seated Barbell Press	3	10, 8, 6
Lateral Raises	3	12, 10, 8
Front Raises	3	12, 10, 8
Rear Delt Raises	3	12, 10, 8
Hammer Strentgh Shoulder Press	7	15-20