Build 3D Arms with Derek Lunsford & Hany Rambod
Feb 17, 2022
Everything is bigger in Texas including the arms on Evogen Elite's 212 Olympia Champ Derek Lunsford. The champ is visiting 22X 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
- 1 scoop Amino KEM
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
