FST-7 Shoulders & Triceps Workout | Hany Rambod's Ultimate Guide to FST-7

Your upper body will never look the same after Hany Rambod's and Jeremy Buendia's FST-7 shoulders-and-triceps workout! Prepare for an epic pump and extreme muscle growth.
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The purpose of this workout is to help you build just such a set of shoulders: round, thick, and full. If you're posing on stage, your shoulders need to look wide from all angles, even from the back. So, in this workout, you'll hit each of your three deltoid heads-front, middle, and rear-for 3-D growth.
When you've completed all the regular sets in this session, you'll finish off your delts with FST-7 sets. The goal of FST-7, or fascia stretch training, is to expand and create microscopic tears in the connective sheath-the fascia-surrounding the muscle fibers. These tears are achieved by flooding the muscle with blood while you work toward the most epic pump of your life!
When you're done demolishing your shoulders, you'll move on to your triceps. Because you're working two muscle groups, this workout may take you a little longer than you're accustomed to-around 60-75 minutes. You need to bring intensity and effort for the entire workout. Don't quit!
Two-time Olympia men's physique champ Jeremy Buendia and I will take you through this tough but effective, shoulder session. Jeremy will show you the intensity; I'll give you the cues. Put them together when you do the workout on your own, and you'll see and feel insane results!
| Dumbbell Shoulder Press |
Take your time warming up your shoulders. Don't skimp here; do both of the prescribed warm-up sets to prepare your body for the tough working sets. Then, when you start lifting heavier, don't forget to breathe. A lot of people hold their breath, but your muscles need oxygen in order to function.
Take all 90 seconds to rest between sets. If you take too little time, you won't be able to get through the next set. Trust me, you're going to need all the reps you can get.
| Cable Lateral Raise |
This is a great exercise to hit the lateral (outside) head of the delts. When you do this exercise, lean away from the cable tower. Doing so will provide constant tension on your delts. If the weight slams back into the stack, step farther away from the machine.
Cross your feet and pull your arm right up to about trap height. Anything higher will engage your trap, and we want to keep the focus on the shoulders. Add some flexing and posing after you're done with the set to maximize blood flow to the muscle.
| Dumbbell Front Raise |
Dumbbell front raises are great for working your front deltoid heads. Keep your thumbs up and don't lift the dumbbells any higher than your traps. Control the weight and squeeze at the top of each rep. Don't just swing the weights and let gravity do the work. If you start to swing or are unable to control the weight, the dumbbells are too heavy.
At the end of each set, try to bring the dumbbells up at the same time and pause for maximum muscle-fiber recruitment. You can also throw in some partial reps to really burn things out.
| Bent-Over Lateral Raise |
The bent-over lateral raise and high-pulley row are great exercises for the rear delts. On the lateral raise, keep your torso just slightly above perpendicular to the ground. Your arms should be almost straight and your pinkies should be up.
Stay low and keep your head straight. Don't move your neck. Quickly catch your breath after the first set, then move right on to the row.
| Dumbbell Lateral Raise |
During these FST-7 sets, rest for 45 seconds between sets. Adjust your weights so you hit failure at about 10 reps. Add partials and/or negatives to the end of your sets. Remember, the goal with these sets is to get the biggest possible pump! You want to drive blood into the muscle to really stretch the fascia.
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[@jackdraper7812]

That coaching is class! Impossible not to grow with that guy on your case!

[@GhostTrucking545]

for those who complain about the grunting I honestly say for myself that grunting helps me ignore the burning pain and helps me push harder past that burn. it does help alot the grunting.

[@CarlosPerez-2023]

Pradit Caparas I agree does help you push on those last reps on the set .

[@yaboiiwill2307]

Still fucking annoying

[@famaekkasan2697]

It helps a lot. Just don't do it too loudly when you're in a public gym. It greatly helps to push more reps and exceed your limits.

[@FumieBasketTV]

i agreed i grunt also when pushing the weights

[@frazix7075]

@@yaboiiwill2307 he's alone in the gym

[@dons618]

The pro tips are pure gold. The tip to strech out the pinky is a gem. I tried it and i could feel the real difference while doing the workout

[@SharpFitnessLook]

The people complaining about the grunting are the crew who go to the gym for coffee mornings to watch the sports centre on the treadmill!

[@kgosiserame]

like seriously I don't get what these guys are complaining about...clearly they don't hit intensity levels in their workouts

[@alexdriggs1115]

yea brah hes just working hard

[@davidhall8360]

Bobby Flay Shut the hell up jerk off.I been training for 22 years old and I expect you know the difference.We trained our butt off.You have no clue about hard core training

[@davidhall8360]

Thrazer0184 You don't even know and you just have no clue whay it feels like and i been training for 22 years and plus he training harder than you ever done

[@leemilligan5941]

THATS THE sprit lol

[@jayalicea7706]

This session was truly amazing even tho it's a couple of years old. The communication they had throughout the workouts was great.

[@iBraCadaBraMaD]

that "show me why you're number one" on lateral raises last set unleashed the beast !

[@roweltancio5484]

I don't think some people realise how hard 7 sets with 45 sec rest lateral raises are plus resistant

[@paulfilipoiu3727]

Hell..I`ve been trying, after 4th set you wish you were dead..

[@abhisheksathe123]

I tried FST-7 for the chest, i was on the borderline of puking after i was done i barely held it back. This workout is no joke its brutal

[@quixgofar]

@@abhisheksathe123 - You need Nitric Oxide to help you with this workout. (Beet-Elite) Also working on your cardio doesn't hurt either.

[@musicdigg3r59]

I've done it yesterday.. and it gave me the pain i had never experienced!!! Awesome routine!!

[@Whenchungo07]

I remember I did it last week and I was fine until set 4 and then it was burning. 7th set really had me near crying but it was a good burn🤣

[@ronstanley9873]

Best work out I have seen in a long time,as a 65 year old man my wife advised me not to do this,so I am going to lie to her when I come back from the gym and I cant move.

[@TheROCKEYSince]

ron my friend did you see any grow in your body 🤔🤔

[@XxowendanxX]

Lying to the woman, no good

[@ronstanley9873]

@@TheROCKEYSince yes I am a hard gainer, but some growth...

[@TheROCKEYSince]

Thanks for the advice ron

[@2aantonystevefuentesmartin557]

are you alive?

[@AmeriKan_HippiE]

FST7 is the reason I go to the gym. Period. Amazing style. With the right intensity. This will change your physique. Thank you for being an inspiration!

[@basirsophie982]

It's 2019, and I still watch this video sometime like I used to do few years ago and still motivates me.

[@In4mation.Telugu]

It's 2024.

[@azadsingh3605]

I paused the vedio sometimes to give him some rest

[@gingersky2505]

Lol 😂 🤣😂🤣😂

[@Basanxress]

Jeremy want to know your location

[@ahmadqa3514]

😂😂😂😂😂😂😂

[@anuragmunger7300]

😂😂😂😂😂😂😂😂

[@retrovideos6809]

😂😂😂

[@BUILDAGORILLA]

The coaching is fantastic but even more is the mentality jeremy brings to training, definitely something special

[@jaySANPEDRO]

He can grunt as loud as he want, they have the whole gym by themselves so why not?

[@vitothai5446]

+jay SP make more videos

[@JoesFitness101]

+jay SP If I won an Olympia and the $$ that comes with it I'd be doing the drama too...lol

[@tiannimyers1204]

how can anyone workout and not grunt? it fucking hurts dude

[@JoesFitness101]

Ya the pain of the burn!!!

[@manlikezaro1]

Joe Sliwa jhfsfjjzchkcdgjlhfurftq1ukjl7iy5rhjz cxxxxz Y88u643e1fjgfdbk

[@aniketboodhun5274]

I'm 15 And i did this yesterday, this morning i can't even brush my teeth.

[@Elites-asthetic]

Aniket KB what you want a cookie ?

[@drsethranking5894]

no one asked

[@VikingFitness00]

Please do legs

[@Mirazisbest]

To switch up my routine and confuse my body I been watching these videos at work and when I’m working out(during my rest period) these methods really work

[@CO-LOBEATS]

fst-7 is a great work out been using them in the gym and it's been adding alot of volume to my muscles thanks guys !

[@S4h4r4s]

23:45 Hany: Show em why you're number one Champ: Get off me! 🤣🤣🤣

[@mohammedroshan6480]

True AF man! Shit's got me pumped to oblivion!

[@helloween021]

It's 23:39

[@MyRolo25]

even haters have to admit that's a hell of a workout.

[@raajrane]

the workouts actually bloody work. the muscles burn cry and die at the end..and during the workout.. hats off to you ✌🏼✌🏼💪💪

[@Brandon-of1xl]

Say what you want, he gets results. He's a monster.

[@JaBreezeTTV]

Facts

[@OriginalPripp]

Enhanced or natural? Yeah looks great

[@ryadbelab8507]

Best technicality I have ever seen so far. Impressed

[@damiennknox7912]

Listen these workouts are amazing I'm 40 an my body looks really good the gains I'm getting are crazy they come fast my body's responding really well thank u

[@hakanar2302]

Bende spora yeniden başladım ...seninle aynı olayı yaşıyoz😊

[@MrGanjie]

Watching these really humbles you with the sheer drive it takes to get this far

[@billyjabouri4741]

One of the best trainer ever 👌 🙌 💪

[@shubhamjat9001]

*The dedication level of Jeremy buendia is on another level*

[@ritanunn8739]

Thaaaaaaaaank you so much Hany for doing this, I respect you guys both, I am adopting your training style, Keep it up.

[@letaylor96]

Fantastic - I learned alot and got an awesome workout! Thanks for sharing

[@beyondfilters4428]

Hany Dadbod

[@jageroda902]

Gold

[@noparking6591]

+giovanni velasquez *Gold in the bank

[@rahbalder7581]

+AlphaBeast Hahahahahah you made me LOL hard hahaha

[@GTXGamersGamertag]

+AlphaBeast I think now i understand why Phil H looks pregnant lol

[@SharpFitnessLook]

That's why he drives a Aston Martin,an you don't!

[@johnfeezor2388]

Jeremy Buendia is a true champion, I hope I get to meet him some day.

[@Zupez]

Great video, learnt a lot, might have to try out some of these techniques.

[@mygtispeeds]

These workouts are LEGIT. Minus the grunting, perfect stuff. When your that big, you can grunt all you want.

[@9DramaCydal6GodHead9]

I did this exact same workout today and had a amazing pump . Your the goat Hany !

[@abdoster3367]

its too much volume, its dogshit, its only nice for the pump, check out dorian yates training

[@mohamedshiraz4671]

The cameraman and the BGM make me watched the workout till the end. What a terrific workout

[@MovieTime-hc8gr]

Thank you Sir. Hany Rambod I used your training technique today, I got massive pump , the best coach ever ! Respect ☺

[@WednesdayGao]

Great training session , I have followed this for few weeks, it is great!👍

[@AbsoluteFunction]

23:46 "Get Off me, I got it" lol come on maaaan.

[@calidb280]

My major take away from this video is the intensity that it takes to truly transform your body. The effort displayed is incredible and inspiring. Looking forward to putting in some work next gym session!

[@manishkohli9115]

Everyone complaining about grunting and stuff, i wonder no one is noticing the chemistry between the trainer and the athlete. It is bloody amazing. Look at the hard work going into it rather than comparing it with gay porn.

[@user-bq6vk1ie9r]

Thank for you to learn us your taknkجزاك الله كل خير يا مستر هاني

[@LouieMurillocoffeemajor]

I freaken love these step by step videos! Thank you!

[@Zak-ww4zv]

Cinema workout. Top quality.

[@johnnygold1454]

Finally! Now I'm waiting for some legs. Also, that fckn grunting lol

[@johnnogueira6459]

Coach you are my inspiration your are the one and only Coach that gives me will and determination to hit the gym thank you so much 😊

[@yayaanetwork2530]

MAN! This workout had me feeling a type of way for 2 days. RECOMMEND!!!

[@opher50]

Best training series out there.

[@juancarloschia2277]

Such a good video!! doing this workout today Thanks for it.

[@maurice5726]

This is my Official Shoulder/Triceps workout every Monday and I look like Frieza final form with boulder shoulders right now

[@youtubetech7717]

Bro please tell his workout split

[@EditsByShady]

You can tell he dies a little bit inside when he hears “partial 5”

[@tvMrreal]

Awesome work. Pleasure to see you again.Great as always!!

[@daveagar5594]

I just read most of the comments. Aside from different points of view..... I think your training philosophy is amazing. Thank you for the free information.

[@swanyb-rad4926]

Good stuff Hany!!!

[@David-nf2hy]

23:45 get off me i got it😂😂😂

[@paulfilipoiu3727]

Best part of the video

[@rjoy81]

Favorite moment. That's that angry motivation! I felt that on a very deep level. 🤣

[@gabrielxoxo4211]

Joy & Lily perform that before your actual workout

[@leftlegtrumpcard8152]

My favorite part of the vid.

[@VishalRanswal]

Hany you are too awesome.!!! love you.. I'm following your videos and growing faster then ever..

[@deschallenor2613]

Thanks hanny for this video, did shoulders and triceps, on Tuesday, triceps burning for two days .like all of your videos,

[@kalavathy123]

Guys, I think every bodybuilder grunts. And lets take the good thing from the video. As a trainer Hany is motivating and has great knowledge about what he is doing. Really liked the combinations and the technique, it really kept my muscles soar for couple of days. Great going Hany!!

[@rajibmajumder138]

Good work keep going!

[@zachwoodby]

100% agree about listening to your body, when I was 26 I felt tired, pushed myself to go heavy on DB shoulder press and separated my shoulder, took 9 months to recover.

[@angelchrist4598]

2020 still love those videos and coming back for motivation

[@nathanledee3140]

its good to see classic bodybuilding coming back not just mass freaks

[@mykej4497]

"Get off me, I got it!" that's why he's the champ!#TeamBuendia

[@eighteleventv1873]

awesome content, awesome video motivationg and no sugar coated guide just straightup fst7 thank you for this vid

[@mak271094]

dats a great exercise session... m gonna apply all dese sets tomorrow when I hit gym

[@adamyee608]

If I watch this 40 minutes video while warming up on the treadmill I would be more catabolic than ever.

[@sirknightartorias68]

Do you know why something negative happened to TITANIC?? Coz Jack and Rose were performing negatives at The FORWARD of the ship.

[@nizarhanna9631]

what a trainer he is amazing appreciate man

[@jjnguyenable]

Wish I watched this video when it first came out. Great coaching!

[@angeldiaz4790]

Gathering info. Tomorrow is shoulder for me so I'm like an 🦅 looking to execute a good workout

[@rickparacord9067]

first off who cares if he grunts I'm looking at the mechanics of how the techniques are done.....execution is crucial especially flexing between sets this kicks your ass....I enjoyed every minute of this video, thank you....so as that said kudos on this video

[@uzochukwumadubuobi3793]

Nice one.....what a wonderful coach

[@fitformojo]

Thank you for the information, well appreciated. No pain, no gain. Keep up the good work lol

[@ninnar6400]

Thank you soon much for such a precious information!:-) I can't wait to incorporate some of this advices!!! Love it!! Such a motivation!;-)

[@thegoattanuvasa1108]

Man it felt like he was training me at the same time while i follow step by step same speed different weights😅😅good pump

[@greatness50]

I really enjoyed watching it....keep it up

[@haakim7707]

DAAAAAAAMN THAT SO MOTIVATING I wish I'm not going to hurt myself because I'm gonna be seriously harder today so LET DO IT harder, smarter and safe

[@vernefits1953]

awesome team Hany-Jeremy !!

[@hansblitz7770]

"YUP UP ONE DOO YUP UP UPH SIX YUP UGHHH! SOOOWAHHH ARGHHH HAAA"

[@WestCoastChannel11]

+Hans Blitz haha, made my day XD

[@SoulSearch11110]

Great Job Young Man AND Coach! 💪🏿👏🏿

[@kevinhitzemann1257]

The combination of Hanys training and Jeremy's hard work and they will win Olympia again together!

[@noyzhyboy]

He's screaming like Anakin when he got burn in Star Wars lll

[@efc1234567]

i thought Jeremy was ascending to super saiyan at 18:23

[@yaldaamiri4361]

Lmfaooooo😂

[@iamdavidmofc]

Awesome and very motivational video thank you! Could you tell us how many seconds to rest between sets? Thank you in advance. David

[@sushrikmukherjee1978]

You are so good. Thanks for your tips.

[@alfredh2079]

I think I saw him turning super saiyan for a sec

[@bryanvaldes9834]

That is a good workout

[@KevinNyStyle]

awesome !!! jeremy and hany my favorite atleta y Entrenador ...

[@leandromartins7555]

Incredible workout!

[@oppoh739]

'get off me' loool

[@bigHamras]

He just went full beast, he provoked him saying show me why you are number one haha great trainer

[@NgodRules]

m3luk h lol I found that funny too.. he looked like he was right up on his ass

[@bryanng6944]

where was it?

[@FrancoCT15]

23:43 he was on the 7th and last set, and he seemed a bit pissed cause hanny said show me why your number 1 lolol

[@IceColdProfessional]

Hany should've stopped.... looked at Jim, and walked out of the gym.

[@bjones735]

I wish this guy was my trainer....... he's the shit

[@vinceusher7255]

Love how he was like "light, yep, you knew it when you went for it..." Hany just dominates these guys.

[@PuttaBeanInMe]

Love it. The coach is a beast , wish I had him !!

[@realgargo8491]

good video, he's pretty close to becoming a super saiyan too lol.

[@OfficialMarkZuckerberg]

0:23 was a real time reaction of Jeremy Buendia when someone makes fun of physique.

[@juandavidsierrae.7513]

Fantastic workout!!

[@KevinProut]

I watch this before go to the gym, help me motivated ❤️🖤💪💪💪

[@martinprice8970]

love them both!great job guys

[@landseverywhere2155]

so how long rest between these max sets??

[@carlosarreolajr2863]

This coach is amazing !! He doesn’t care he see the best in the Athlete and take it to another level

[@Nationalchamp1315]

The people complaining about grunting must go to planet fitness p.s. The planet fitness viewers were probably pissed from the get go cause they didn't see any pizza or donuts lying around the gym haha

[@Latnoks]

Finally! It feels like christmas! Please do legs though. Leaving them out is not cool, man :/

[@zackkfowler186]

He's a physique competitor, he doesn't really need huge legs.

[@Latnoks]

***** True, his legs does not have to be as big as Jay Cutler or Phil heaths', but Jeremy still kills legs on leg day. A FST-7 leg workout should definitely to added to this series, in my opinion..

[@Lo2smoove]

I'm pretty sure he still trains legs. If you don't you won't get but so big up top anyway.