FST-7 Style Chest Workout

One of the more popular workout techniques used by many professional bodybuilders is the FST-7 training style. The FST-7 program was created by Hany Rambod, trainer of several bodybuilding champions. The workout basically consists of core exercises using three to four straight sets in the beginning and on the last exercise of your workout, you perform seven sets with a decreased rest time between those sets. Of course like any weight training philosophy, the concept of FST-7 has been around for a number of years but it seems to have been perfected as many pros have gotten phenomenal results for FST-7 training.

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Below are a couple of FST-7 style chest workouts I’ve done in the past. I don’t use this training method for every workout but I do throw it in from time to time. I can attest that FST-7 training will leave you with an incredible pump. The seven sets may vary in reps just depending on how I feel. You can take the FST-7 training concept and make it your own, which is what I’ve done, especially with the second FST-7 chest exercise below.

FST-7 Chest Workout I

This first FST-7 chest workout is somewhat typical. I’m doing three exercises using straight sets, going somewhat heavy in the beginning. As the workout goes on I’ll increase the reps and of course the final exercise of the chest workout will consist of the main FST-7 part, seven sets.

I often end my chest workout with a flye movement so I’m using dumbbell flyes for the seven sets. I’m not using heavy weights for incline dumbbell flyes (final exercise) and going for 12-15 reps each set with about 45 seconds of rest between sets.

Chest Exercise Sets Reps
Incline Barbell Press 3 6-8
Flat Dumbbell Press 3 8-10
Decline Barbell Press 3 10-12
Incline Dumbbell Flyes 7 12-15

FST-7 Style Chest Workout II

The only difference with this FST-7 style chest workout is that I’m using a pressing movement for the seven sets instead of a flye exercise. This is a good switch if you’ve been using this workout technique with non-compound exercises. You can also go a little heavier and do less reps for the seven sets. It’s a different feel but can be just as effective in my opinion.

I also chose a machine for the last exercise even though it’s a pressing movement (the Hammer Strength Incline Press works well for this). Machines are sometimes safer when doing so many sets with less rest as you’re probably going to get fatigued faster. If you choose free weights for your seven sets, which is ok, make sure you have a trusted spotter.

Chest Exercise Sets Reps
Bench Press 3 6-8
Incline Dumbbell Press 3 8-10
Cable Flyes 3 10-12
Hammer Strength Incline Press 7 6-8

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