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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

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


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

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


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

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


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

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


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 Tricep
EZ-Bar Curl
3 sets, 8-12 reps
Seated Triceps Press
3 sets, 8-12 reps
Incline Dumbbell Curl
3 sets, 8-12 reps
Overhead Cable Curl
3 sets, 8-12 reps
Triceps Pushdown
3 sets, 8-12 reps
Lying Dumbbell Tricep Extension
3 sets, 8-12 reps

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

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

About the Author

Roger Lockridge

Roger Lockridge

Bodybuilding is the reason I am who I am today. I am more confident in myself, actually looking for the next challenge, and inspiring others.

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