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FST7 Chest: Everything Is Bigger In Texas!

FST7 Chest: Everything Is Bigger In Texas!

22X Olympia winning coach Hany Rambod's FST-7 training system is built around driving blood and nutrients into the muscle for a bigger, fuller, 3D pump. So Texas is the perfect place for Rambod to live up to the "everything is bigger in Texas" mantra. So, what better than to put Derek and Devin through an epic FST7 chest day?

FST7 Chest at Hidden Gym

Devin is looking to solidify his place in the sport while Derek, the man who needs no introduction, is looking as 3D as you can get in this off-season. Rambod is looking to fine-tune things and help these two men further improve upon their already mind-blowing chest development by using some tricks up his sleeves with FST7 chest strategies.

Related Article: 7 Ways to Change Your Workout to Look 3D

In this video, 2022 Mr. Olympia Derek Lunsford runner-up and Canada's Devin Bernardo get thick and 3D with The Pro Creator at Hidden Gym in Dallas, TX. Hidden Gym is nothing short of amazing. Anything and everything you want in a gym is there and when looking to completely destroy an FST7 chest day, this is the place to be in Dallas.

After filming this and looking back on it, this training session was nothing short of intense. Hany pushes the team through a brutal off-season FST7 chest workout in an attempt to hit those super deep chest fibers and spark some new growth.

Are you trying to bring up a lagging chest that doesn't seem to want to grow? If so, you can learn the advanced techniques that will help you pack on muscle.

Give this FST7 chest workout a try and let us know how you like it.

Related Article: What Is The Importance and Purpose of a Liquid Glycerol Pre-Workout?

Also, if you want to utilize the same supplements Derek and Devin used to create the crazy 3D pump in this video, we have their stack below to get the job done.


1 scoop EVP 3D Grape Cotton Candy 
1 scoop EVP Xtreme NO Grape Cotton Candy 
1 cap of EVP AQ Watermelon


1 scoop EVP 3D Grape Cotton Candy


2 scoops IsoJect Peanut Butter Cookie


Plated Machine Incline Press
2-3 warm up sets with lighter weight
10-15 reps X 4 working sets**
*Add in negatives at the end of sets.
**The final 2 sets are drop sets.

Follow this exercise by squeezing the chest, posing and holding a most muscular pose for 5-7 seconds

Arsenal Reloaded Incline Fly
4 sets x 12-15 reps

Follow this exercise by squeezing and holding a side chest pose for 5-7 seconds

Incline DB Chest Press using Nuetral Grip
2 sets x 8-10 reps
4 sets x 10-15 reps to failure
*Use negatives on your last rep(s).

Rambod recommends up to 2 to 2.5 minutes rest in between extremely HEAVY sets. 

Immediately follow this exercise by squeezing and holding a most muscular pose in the seated position on the incline bench for 5-7 seconds

Standing Cable Chest Press
(Super Set with FST-7 Finishing Set)
4 sets x 10-15 reps

Range of motion and time under tension are vital to maximizing this exercise. Do not cheat the rep.

FST-7 Finishing Set - Push-Ups
4 sets x 12-15 reps



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