Taking FST-7 Training Program For A Test Drive - Part 4: Biceps And Triceps!

If this program is good enough for Mr. Olympia Jay Cutler, then it's definitely good enough for me. Use this FST-7 workout to build big biceps and triceps.

Part 1 | Part 2 | Part 3 | Part 4 | Part 5

We have come to part four of my FST-7 experiment. Although it isn't an experiment anymore, as I have already decided that I am going to be doing FST-7 for the foreseeable future, I am going to go ahead and cover my experience with the rest of the series. This workout covers the biceps and triceps.

You Don't Know About FST-7 Yet?

If this is the first time you are reading about FST-7, here is a quick recap. FST-7 was designed and is endorsed by the "Pro Creator" Hany Rambod. Hany is one the most revered "gurus" in the game. In short, FST-7 means ...

  1. Fascia: pl. fas·ci·ae : Anatomy - A sheet or band of fibrous connective tissue enveloping, separating, or binding together muscles, organs and other soft structures of the body.
  2. Stretch: v. stretched, stretching, stretches - To lengthen, widen, or enlarge
  3. Training: the process of bringing a person to an agreed standard of proficiency by practice and instruction.
  4. Seven: The seventh in a set or sequence.

It has worked for Mr. Olympia Jay Cutler and 202 Mr. Olympia Kevin English, among others that reads like a bodybuilding All-Star team.


If it isn't broke don't fix it. I am doing the same thing as I have for shoulders and back. I consumed a protein shake with skim milk and two scoops of protein powder and had a small bowl of oatmeal. I also took 1000mg of Vitamin C.

A half hour before I went to the gym, I slammed my NO drink. I grabbed my bottle of water to take with me to the gym. Staying hydrated is a must to make it through the training.

I arrived at Greenbrier Valley Fitness at 1:30 p.m. I was running behind today. I chose to change things up again. Instead of doing biceps and then triceps, I chose to alternate biceps and triceps exercises. That means at the end I am going to be doing the 7's twice back to back. This is going to be a challenge.

Now since these are smaller muscles, you are supposed to only do one compound movement and one isolation movement for each before hitting the sevens. So there is no T section this time. It is going to be intense nonetheless. I am ready to go.

F Portion For Biceps EZ-Bar Curl

EZ-Bar Curl

I used the EZ bar because I feel that since naturally your hands are more comfortable at an angle, the EZ bar is better than placing your hands that are not natural like the barbell curl.

I learned this from Bob Cicherillo. After a couple of warm-up sets I did three working sets of 8-12 reps with a minute rest in between sets. Since I am running behind, I cut the rest time in between the working sets.

  • Set 1: 65 lbs. for 12 reps
  • Set 2: 85 lbs. for 12 reps
  • Set 3: 105 lbs. for 10 reps

F Portion For Triceps Seated Triceps Press

Seated Triceps Press

Two light warm-up sets and I am getting right into the three working sets of 10-12 with one minute rest.

  • Set 1: 80 lb. for 12 reps
  • Set 2: 100 lb. for 12 reps
  • Set 3: 100 lb. for 12 reps

I could have done more, but the dumbbells here stop at 100. My arms are insanely pumped. Let's go take care of the S's.

S Portion For Biceps Incline Dumbbell Curl

I love incline curls. Cheating doesn't happen and the biceps get hit hard. I did 3 sets of 8-12 with 60 seconds rest and sipping water in between each set.

  • Set 1: 25 lb. for 12 reps
  • Set 2: 35 lb. for 12 reps
  • Set 3: 35 lb. for 9 reps

S Portion For Triceps Lying Dumbbell Tricep Extension

Lying Dumbbell Tricep Extension

I feel the same for these as I do the incline curls. It just pumps the entire triceps area up. I use dumbbells as opposed to an EZ Bar because it is easier on my elbows. 3 sets of 10-12 with one minute rest and water sips.

  • Set 1: 25 lbs. for 12 reps
  • Set 2: 30 lbs. for 12 reps
  • Set 3: 30 lbs. for 12 reps

7 Portion For Biceps Overhead Cable Curl

I stand at the Free Motion shoulder press machine and use the handles here. It acts like cable curls only since each handle is independent, I am working each arm individually as opposed to them working together like a barbell curl. 30 seconds rest is just long enough for a water break. My arms are jacked already so I can only imagine how they are after this.

  • 7 sets of 12 reps with 35 lbs.
  • 30 seconds rest in between each set.

I can't flex my biceps. I am beyond pumped. I still have the sevens for triceps to go. I have to take three minutes to rest because I am out of breath.

7 Portion For Triceps Triceps Pushdowns

Triceps Pushdowns

People around the gym are looking at me like I am nuts for shaking my arms so much. Oh well. Time to do this.

  • 7 sets of 12 reps with 125 lbs.
  • 30 seconds rest in between.

Post Workout And Conclusion

I am spent, and I am done. That was the craziest arm workout I have done in a long time. The staff people at the gym are in awe of my pump. I am thinking I may have trouble keeping a grip of my cup for my Vitargo.

Once again, I did the same post workout routine I did for back and delts. I got Vitargo and started drinking it as soon as I was able to squeeze with my hands again. After that, I had tuna salad and more water. I also took 1000 mg more of Vitamin C.

To recap, here is what I did for my incredible arm workout.

FST-7: Biceps and Triceps

EZ-Bar Curl

3 sets of 8-12 reps
EZ-Bar Curl EZ-Bar Curl


Seated Triceps Press

3 sets of 8-12 reps
Seated Triceps Press Seated Triceps Press


Incline Dumbbell Curl

3 sets of 8-12 reps
Incline Dumbbell Curl Incline Dumbbell Curl


Overhead Cable Curl

7 sets of 8-12 reps
Overhead Cable Curl Overhead Cable Curl


Triceps Pushdown

7 sets of 8-12 reps
Triceps Pushdown Triceps Pushdown


Lying Dumbbell Tricep Extension

3 sets of 8-12 reps
Lying Dumbbell Tricep Extension Lying Dumbbell Tricep Extension

Alternating biceps and triceps made the workout more exciting for me and it was definitely more intense. Cutting the rest time from 90 seconds to a minute for the F and S portions made it more challenging too.

Next time, I am going to do legs with FST-7. If you want more information about FST-7, check out my previous FST-7 articles or go to hanyrambod.com.

Part 1 | Part 2 | Part 3 | Part 4 | Part 5