Hany Rambod Pushes Derek Lunsford Through A Grueling FST-7 Legs Workout
Jun 03, 2021
22X Olympia winning coach and Evogen CEO Hany Rambod links up with Team Evogen Elite's IFBB Pro Derek Lunsford at Destination Dallas before they begin prep for the 2021 Olympia 212.
The Pro Creator teaches Lunsford what the FST-7 technique is all about. Go behind the scenes as Hany and the Olympia 212 title contender push through a grueling FST-7 legs workout.
PRE-WORKOUT
- EVP 3D Raspberry Lemonade, 1 scoop
- EVP Xtreme NO Raspberry Lemonade, 1 scoop
- EVP AQ 1 cap
INTRA-WORKOUT
-
Amino KEM Tropic Thunder, 1 scoop
POST-WORKOUT
- Cell KEM PR (Pure Recovery) Raspberry Lemonade, 1 scoop
THE WORKOUT
Exercise 1
FST-7 Pre load
- 2 Sets, 12-15 Reps
Working Sets
- 4 Sets, 8-12 reps
Last 2 Sets
- Superset 5 Partials
Exercise 2
Lying Hamstring curls
- 2 Sets, 12-15 Reps
Working Sets
- 2 Sets, 8-12 reps
Exercise 3
Squats – Pyramid Sets
- 135, 15 reps
- 225, 12 reps
- 315, 10 reps
- 385, 8 reps
- 405, 8 reps
Exercise 4
Hack Squats
- 4 sets, 10-12 reps
Exercise 5
FST-7 Vertical Leg Press, Blood starving sets
- 7 sets 10-12 reps
- 60 sec rest
