Hany Rambod Pushes Derek Lunsford Through A Grueling FST-7 Legs Workout

Hany Rambod Pushes Derek Lunsford Through A Grueling FST-7 Legs Workout


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

INTRA-WORKOUT

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

 

 

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