ADVANCED FST-7 ARM D3FENSE TRAINING HD

The Olympia Prep Arm workout for Jeremy Buendia 2x Olympia Champion coached by Evogen Nutrition CEO the Pro Creator and creator of FST-7 Hany Rambod Triceps Close Grip Bench Press 4 sets x 8-10 reps Seated Dumbbell Overhead Extensions 3-4 sets x 8-10 reps Reverse Grip Pushdown w/Cambered Bar 4 sets x 10-12 reps plus 5 partials Overhead Extensions w/Cambered bar 7 sets x 12-15 reps (30 seconds rest between sets) Biceps Standing Cable Face Curl 7 sets 10-15 reps (30 seconds rest between sets with limbs above head) *blood starving set8 Dumbbell Hammer Curls 3-4 sets x 8-10 reps per arm w/o alternating Dumbbell Spider Curl 3-4 sets x 10-12 reps Key Points to Remember • Eccentric motion. Often referred to as the “negative” portion of the exercise movement. By slowing down the eccentric portion of the motion you’re able to stimulate the any muscle group in a much more dramatic fashion, especially in curling isolation movement. The arms primarily consist of type II muscle fibers (fast twitch) so to accurately stimulate their growth, applying loads in a slow and controlled manner shock them. • Blood starving sets. The goal is to create a huge flood of blood after this portion of the workout is done. This creates an extreme pump for the rest of the workout but inherently this creates some sarcoplasmic hypertrophy and stretches the fascia. Also, this allows for enhanced nutrient flow as well. Try them with other arm exercise as well focusing on the triceps. • Constant tension. Remember when training triceps, do not lock out. By keeping the muscle under constant tension, you force it to work harder and keep your joints healthier. When applying this principle check your ego at the door and drop the poundages down a bit. The goal is maximal stimulation. DISCLAIMER Please consult with a physician prior to beginning any exercise or exercise program. When undertaking any exercise activity, there is a risk of injury. You should be healthy and familiar with the proper form, techniques, and preparation for the exercises you undertake and the equipment you use. Always use safe techniques and protective equipment when engaging in exercise. If you are unfamiliar with the proper and safe techniques and equipment for the exercises you intend to perform, please seek advice and assistance before performing them. If you are in poor health, or are handicap, ask for the opinion of your physician or health care provider and exercise only under qualified supervision. Discontinue exercising if you experience any light headaches, dizziness, shortness of breath, or discomfort and consult your physician or other health care provider. © 2016 Evogen Nutrition, Inc. All rights reserved.