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FST-7 CHEST Derek Lunsford X Andrei Deiu X Hany Rambod

FST-7 CHEST Derek Lunsford X Andrei Deiu X Hany Rambod

22X Olympia winning coach Hany Rambod dials up an FST-7 chest workout with Derek Lunsford, 13 weeks out from the 2023 Mr. Olympia, and Andrei Deiu.  The team reunites at Fox Fitness in Dallas, TX to focus on upper chest to build more density and graininess. Today's workout is about trying to assess where Lunsford is at in the beginning of prep. Rambod's goal is to determine where Derek's strength is and where it needs to be.

Follow as The Pro Creator shares various techniques including TUT time under tension, MMC mind muscle connection and incorporate various angles on the same exercises.


  • 1 scoop EVP Xtreme NO Sour Watermelon
  • 1 scoop EVP 3D
  • 1 cap of EVP AQ


Incline Dumbbell Press

  • 10-12 reps X 6 sets

Incline Dumbbell Flys

  • 10-12 reps X 4 sets

Machine Flys
10-15 reps X 4 sets

Cable Flys

  • 10-15 reps X 4 sets

*Last 2-4 reps hold and squeeze the chest for 5 seconds at the bottom of the rep

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