Build 3D Arms with Derek Lunsford & Hany Rambod

Build 3D Arms with Derek Lunsford & Hany Rambod




Everything is bigger in Texas including the arms on Evogen Elite's 212 Olympia Champ Derek Lunsford. The champ is visiting 20X Olympia winning coach Hany Rambod at Evogen's new facility in Texas. The winning team digs into an intense FST-7 workout to build 3D arms. Follow The Pro Creator as he pushes Derek while tweaking his form on various exercises to get the full muscle contraction.

 

PRE-WORKOUT

 

INTRA-WORKOUT

 

POST-WORKOUT

  • 1 scoop Cell KEM PR

 

THE WORKOUT

Single Arm Dumbbell Bicep Curls

  • 8-12 reps X 4 sets

Single Arm Dumbbell Hammer Curls

  • 8-12 reps X 4 sets

Warmup The Triceps with Light Tricep Presses

Overhead Dumbbell Tricep Extensions

  • 8-12 reps X 4 sets

Cable Tricep Extensions 

  • 8-12 reps X 4 sets

Close Grip Barbell Tricep Press

  • 8-12 reps X 3 sets

Fixed Barbell Skull Crushers (on the floor)

  • 8-12 reps X 4 sets

 

 

 

 

 

 

Back to blog