Team Evogen Elite athletes Andrei and Elton meet up at Muscleworks in Orpington.  Go behind the scenes as the two discuss their plans for the rest of 2020. The Hany Rambod FST-7 trained athlete IFBB Pro Andrei Deiu is about to start prep while Elton Pinto Mota is trying to qualify for the 2020 Olympia. As they take their pre-workout, The Pro Creator issues them a brutal FST-7 arms workout. 

PRE-WORKOUT

ANDREI

• 1 scoop - EVP Xtreme NO
• 1 cap - EVP AQ

ELTON

• 1 scoop - EVP 3D
• 1 scoop - EVP AQ

INTRA-WORKOUT

• 1 scoop - Amino KEM

POST-WORKOUT

• 2 scoops - IsoJect Mint Chip Ice Cream
  
  

THE WORKOUT - FST-7 ARMS

EXERCISE 1 - FST-7 Handoffs

• Fixed Barbell
• 10-15 reps
• (hand off to Training Partner, that is your Rest time)
• 7 Sets
• Do not Let the Bar drop*

EXERCISE 2 - Seated (slightly) Inclined Dumbell Curls

• Alternating Reps
• 10-12 Reps 4 sets

EXERCISE 3 - Machine Preacher Curls 

• 8-12 Reps 3 Sets

EXERCISE 4 - Static Hold Dumbell Curls (Palms facing Each Other)

• 3 Reps Together
• Hold left, 5 reps Right (visa versa)
• Hold left, 3 reps Right (visa versa)
• Hold left, 2 reps Right (visa versa)
• 3-5 Reps together
• Equals 1 Set*
• 3 Sets

EXERCISE 5 - FST-7 Standing Front Double Bicep Curls
(Using Cable Machine)

• 1 Set Contains:
• 8-12 Reps 
• Super set Close Grip (Diamond) Push ups 10-15 Reps
• Front Double Bicep Pose 10-20 Seconds
• 7 Sets  30 Seconds Rest

EXERCISE 6 - Close Grip Bench Press (inside Shoulder Width)

• 8-10 Reps 4 Sets

EXERCISE 7 - Cambered Barbell Skull Crushers (laying down)

• 8-12 Reps 4 sets

EXERCISE 8 - Machine Dips 

• 8-12 Reps 4 Sets

EXERCISE 9 - FST-7 Finishers*

• 1 set contains:
• 10-15 Reps Rope Push Down
• Superset 10-15 Overhead Rope Push Outs
• Superset Tricep Pose 15-20 Sec

*7 Sets 30 Second Rest