FST-7 Chest and Biceps

FST-7 Workout Chest and Biceps

I actually only did the FST-7 workout method for chest. My exercises for biceps were all straight sets. My chest workout was very similar to yesterdays back workout, minus one exercise. I usually train back with more volume than any other upper body part. I don’t feel that chest needs a ton of volume. Despite the love most of us have for chest training it’s really not a huge muscle group compared to back.

This morning’s chest workout was not a super heavy one. I didn’t let my reps at any point fall below 10 so my general rep range was 10-12, and on a few sets I went as high as 20. My rep range for biceps was between 8-12.

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FST-7 Chest Workout

Incline Barbell Press: 4 sets x 10-12 reps, 1 x 20
Dumbbell Press: 4 sets x 12 reps
Cable Flyes: 4 sets x 12 reps
Hammer Strength Incline Press: 7 sets x 10-15 reps

Biceps Workout

Alternate Dumbbell Curls: 3 sets x 8 reps
Preacher Curls: 3 sets x 12 reps
Reverse Curls: 3 sets x 12 reps

I like starting my chest workouts with barbell incline press. Sometimes I may pre-exhaust with flyes, and at times I may do regular bench press or even dumbbell press first. But if you look back through my chest workouts you’ll see more than half the time I begin with incline barbell presses. I don’t think you can have too much upper chest development. I also feel that a focus on incline movements build and shape the chest muscles more. My FST-7 sets were done using the Hammer Strength Incline Press.

My biceps workout was standard and straight-forward. To me it’s not so much the techniques used for biceps training but more so feeling the muscle and going for the pump. This is one of the better workouts that I’ve had lately. Even though I didn’t use any special training techniques like drop sets or rest-pause I still walked away with an incredible pump. Try it!

Train with Passion,


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