Be Xtreme War 4 Four – Episode 2

 

 

Be Xtreme War 4 Four, Episode 2 FST-7 Shoulders – 2017 Is The Year of More Xtreme. Team Evogen catches up with reigning defending 3X Olympia Physique Champ Jeremy Buendia 3 weeks out to train FST-7 shoulders. Are you ready to #BeXtreme? Then chug some EVP Xtreme and follow along with Jeremy’s workout below!

Watch the full BeXtreme War4Four Series here

DB SHOULDER PRESS

2 sets x 15 reps

2 sets x 10 reps

1 set x 10 alternating reps

*finish with partials 

 

LATERAL RAISE STATIC HOLDS

3 sets x 5, 4, 3, 2, 1 reps

*partials to failure 

 

CAMBERED BAR FRONT RAISE

4 sets x 10-15 reps

*last 2 sets peak contraction holds

 

CABLE FACE PULLS 

superset BENT OVER REAR DELT HIGH ROW

4 sets x 12-15 reps

 

CAMBERED BAR SINGLE ARM LATERAL RAISE

4 sets x 12-15 reps

EVP Xtreme was designed to help facilitate extreme training, to make your muscles POP with incredible volumization and vascularity, all the while putting you in the zone to train your ass off.

Learn all about it here.

5 Workouts for Building a Victory-Worthy V-Taper

A bodybuilder’s physique has traditionally been described as an X, complete with wide shoulders, a small waist, and big legs. The term V-taper has evolved to describe men’s physique, a look focused on upper-body training. However, fine-tuned full-body training is required to build the complete V-taper physique. Follow these five targeted FST-7 workouts to achieve a victory-worthy V-taper.

SUPPLEMENTATION Men’s Physique   Pro Physique/Bodybuilding
Pre-Fasted Cardio 1 scoop AminoJect immediately upon waking up with 6-8 fluid oz water

 

1 Lipocide (with Carnigen) 20 minutes prior to cardio (4 weeks on/4 weeks off)

 

2 scoops Carnigen with 8-12 fluid oz of water 20 minutes prior to cardio

1 scoop Cell KEM immediately upon waking up with 6-8 fluid oz water

 

2 scoop Carnigen/Carnigen Plus with 8-12 fluid oz of water 20 minutes prior to cardio

 

*1 Lipocide (as needed up to 3-4 days a week, 4 weeks on/4 weeks off)

Pre-Workout 2 scoops EVP or EVP Plus

 

1 scoop AminoJect

 

Optional: 1 scoop GlycoJect on weak body part days.

 

*Mix together in 12-16 fluid oz water 25 minutes prior to training.

2 scoops EVP or EVP Plus

 

1 scoop GlycoJect

 

1 scoop Cell KEM

 

*Mix together in 12-16 fluid oz water 25 minutes prior to training.

Intra-Workout 1 scoop Cell KEM

 

1 scoop AminoJect

 

*Mix in 12-16 fluid oz water and sip in between sets during your workout. Take last sip 15-20 minutes prior to workout completion.

1 scoop Cell KEM

 

2 scoops GlycoJect

 

*Mix together in 12-16 fluid oz water and sip in between sets during your workout. Take last sip 15-20 minutes prior to workout completion.

Post-Workout 2 scoops IsoJect

 

*Mix in 6-12 fluid oz water immediately after training.

2 scoops IsoJect

 

1 scoop Cell KEM

 

2 scoops GlycoJect

 

*Mix together in 12-16 fluid oz water immediately after training.

Before Bed 1.5-2 scoops IsoJect

 

1 tbsp. Natural Peanut Butter

 

*Mix in 8-12 fluid oz water

2-2.5 scoops IsoJect

 

1 tbsp. Natural Peanut Butter

 

*Mix in 12-14 fluid oz water


SHOULDERS

To achieve a combination of shape, roundness, and separation, perform presses and variations of lateral raises.

SHOULDERS
Dumbbell Shoulder Press
2 warm-up sets, 2 working sets of 8-12 reps
Cable Lateral Raise
1 warm-up set, 2 working sets of 8-12 reps
Alternating Dumbbell Front Raise
3 sets of 8-12 reps per arm (+5 partials after final rep)
SUPERSET
bracket1Bent-Over Lateral Raise: 2 sets, 8-12 reps (+5 partial after final rep)

 

High-Pulling Row: 2 sets, 8-12 reps

FST-7: Dumbbell Lateral Raise
7 sets, 8-12 reps (rest 45 seconds between sets)

BACK

While you’ll be training for overall thickness and width, focus on developing your upper back by utilizing straight-arm pulldowns, pullups, and v-bar pulldowns.

BACK (Rest 90 seconds between sets)
Underhand Cable Pulldowns
4 sets of 10-12 reps (2 warm-up sets, 2 working sets)

Increase weight on 2nd set (+5 partials after final rep)

V-Bar Pulldowns
2 sets, 8-12 reps (+5 partials after final rep)
Reverse Grip Bent-Over Rows
4 sets of 8-12 reps (2 warm-up sets, 2 working sets)
Seated Cable Rows using Straight Bar, palms facing
3 sets, 8-12 (hold poses between sets)
FST-7: Straight-Arm Pulldown using Rope
7 sets, 8-12 reps (rest 45 seconds between sets)

ARMS

When it comes to the V-taper aesthetic, your shoulders should be balanced with your arms. Focus on performing barbell curls, preacher curls, pushdowns, and skull crushers.

ARMS (TRICEPS/BICEPS)
Single-Arm Reverse-Grip Triceps Cable Press-Down
2 warm-up sets, 2 working sets of 8-12 reps per arm
Seated Overhead Dumbbell Triceps Extension
1 warm up set, 2 working sets of 8-12 reps
FST-7: Triceps Pushdown using Rope
7 sets, 8-12 reps (rest 45 seconds between sets)
SUPERSET (Biceps)
bracket1Alt Dumbbell Curl: 5 sets, 8-12 reps

 

Low Cable Curls: 5 sets of 10 reps (optional +5 partials)

Standing Double Bicep Cable Curl
3 sets, 10-12 reps
Reverse Curl
3 sets, 20 reps

LEGS

Train your calves, period. In a close contest, that could be the tiebreaker. I have my clients train legs once a week with squats, lunges, and standing calf raises.

LEGS/CALVES
Standing Calf Raises
4 sets, 15-20 reps
Leg Press Calf Raises
4 sets, 15-20 reps
FST-7: Seated Calf Raises
7 sets, 15-20 reps (rest 45 seconds between sets)

*Advanced Users: Flex the muscle during rest period

Dumbbell Lunges
4 sets, 10-12 reps
Squats
3 sets, 8-10 reps
Hack Squats/Reverse Hack Squats
3 sets, 10-12 reps
Leg Extension
4 sets, 12-15 reps
FST-7: Leg Press
7 sets, 8-12 reps (rest 45 seconds between sets)

*Advanced Users: Flex the muscle during rest period

Seated Leg Curls
3 sets, 10-12 reps
Stiff-Leg Deadlifts
3 sets, 8-10 reps
FST-7: Flying Leg Curls
7 sets, 8-12 reps (rest 45 seconds between sets)

*Advanced Users: Flex the muscle during rest period


ABS

A well-developed mid- section establishes the rest of the physique, and this is especially true for the V-taper. The waist is going to be the smallest of all the divisions. Train your abs using your body weight only to achieve that lean, chiseled core.

AB CIRCUIT (Rest 1 minute between rounds)
Reverse Crunch
3 sets, 10-15 reps (to failure)
Elbow to Knee
3 sets, 10-15 reps (to failure)
Flat Bench Lying Leg Raise
3 sets, 10-15 reps (to failure)
Air Bike
3 sets, 10-15 reps (to failure)

*Hany Rambod has previously written articles on this topic for several publications, including Muscle & Fitness and Flex Online.

FST-7 Shoulders & Triceps Featured On Bodybuilding.com

Your upper body will never look the same after Hany Rambod’s and Jeremy Buendia’s FST-7 shoulders-and-triceps workout! Prepare for an epic pump and extreme growth. As released on Bodybuilding.com

FST-7 SHOULDERS AND TRICEPS WORKOUT

SHOULDERS

1) DUMBBELL SHOULDER PRESS

2 warm-up sets, 2 working sets of 8-12 reps

2) CABLE LATERAL RAISE

1 warm-up set, 2 working sets of 8-12 reps per arm. Add 5 partials after final rep.

3) ALTERNATING DUMBBELL FRONT RAISE

2 sets of 8-12 reps per arm. Add 5 partials after final rep.

SUPERSET

4) BENT-OVER LATERAL RAISE

2 sets of 8-12 reps. Add 5 partials after final rep

HIGH-PULLEY ROW

2 sets of 8-12 reps

5) FST-7 DUMBBELL LATERAL RAISE

7 sets of 8-12 reps, rest 45 seconds between sets

TRICEPS

6) SINGLE-ARM REVERSE GRIP CABLE PRESS-DOWN

2 warm up sets, 2 working sets 8-12 reps each arm

7) OVERHEAD DUMBBELL TRICEPS EXTENSION

1 warm-up set, 2 working sets 8-12 reps

8) FST-7 OVERHEAD TRICEPS EXTENSION

7 sets of 8-12 reps, rest 45 seconds

FST-7 Back & Abs Featured On Bodybuilding.com

Widen your lats and etch those abs with this epic FST-7 workout from pro trainer Hany Rambod and 2015 men’s physique champ Jeremy Buendia! As released on Bodybuilding.com

 

FST-7 AB CIRCUIT

Rest 1 minute between rounds

1) Reverse Crunch

3 sets, 10-15 reps (to failure)

2) Elbow to Knee

3 sets, 10-15 reps (to failure)

3) Flat Bench Lying Leg Raise

3 sets, 10-15 reps (to failure)

4) Air Bike

3 sets, 10-15 reps (to failure)

FST-7 Back Workout

Rest 90 sec. between sets.

1) Underhand Cable Pulldowns

2 warm-up sets of 10-12 reps. 2 working sets of 10-12 reps. Increase weight on second set, add 5 partials after final rep.

4 sets, 10-12 reps

2) V-Bar Pulldown

2 sets, 8-12 reps (Add 5 partials after final set.)

3) Reverse Grip Bent-Over Rows

4 sets, 8-12 reps (2 warm-up sets and 2 working sets.)

4) Seated Cable Rows

3 sets, 8-12 reps (Hold poses between sets.)

5) Straight-Arm Pulldown

FST-7: 45 seconds rest between sets

7 sets, 8-12 reps

FST-7 Chest & Biceps Featured On Bodybuilding.com

Watch and learn from Hany Rambod, one of the best coaches in fitness, as he takes Men’s Physique Olympia champion Jeremy Buendia through a brutal FST-7 chest-and-biceps workout! As released on Bodybuilding.com.

FST-7 CHEST AND BICEPS WORKOUT

1) INCLINE DUMBBELL PRESS

2 warm-up sets of 12-15 reps
2-3 working sets of 8-10 reps (if you’re feeling strong, add 5 partial reps.)

2) INCLINE DUMBBELL FLY

2 warm-up sets of 10-12 reps
2-3 working sets of 10-12 reps (if you’re feeling strong, add 5 partial reps.)

3) DUMBBELL BENCH PRESS

1-2 warm-up sets of 10-12 reps
3-4 working sets of 10-12 reps (If you’re feeling strong, add 5 partial reps.)

4) CABLE FLY INTO CABLE PRESS

Cable fly 7 sets of 10-12 reps into cable press 7 sets of 10-12 reps
Decline Push-up 7 sets of 10-12 reps to failure (if you’re feeling strong, add 5 partial reps)

FST-7 superset (45-seconds rest between sets)

BICEPS

6) ALTERNATING DUMBBELL CURL INTO DUMBBELL CURL

Alternating dumbbell curl 3 sets of 8-12 reps into dumbbell curl 3 sets of 5 reps (if you’re feeling strong, add 5 partial reps.)

7) STANDING DOUBLE BICEPS CABLE CURL

3 sets of 10-12 reps

8) REVERSE CURL

2 sets of 20 reps

 

 

ADVANCED FST-7 ARM D3FENSE TRAINING

Armed to D3FEND his title Jeremy Buendia hits the gym with the Pro Creator Hany Rambod to train arms. Download Jeremy Buendia’s arm workout here:

jeremyarms-thumb

Triceps

Close Grip Bench Press

4 sets x 8-10 reps

Seated Dumbbell Overhead Extensions

3-4 sets x 8-10 reps

Reverse Grip Pushdown w/Cambered Bar

4 sets x 10-12 reps plus 5 partials

Overhead Extensions w/Cambered bar

7 sets x 12-15 reps (30 seconds rest between sets)

Biceps

Standing Cable Face Curl

7 sets 10-15 reps (30 seconds rest between sets with limbs above head)

*blood starving set8

Dumbbell Hammer Curls

3-4 sets x 8-10 reps per arm w/o alternating

Dumbbell Spider Curl

3-4 sets x 10-12 reps

 

Key Points to Remember

 

  • Eccentric motion. Often referred to as the “negative” portion of the exercise movement. By slowing down the eccentric portion of the motion you’re able to stimulate the any muscle group in a much more dramatic fashion, especially in curling isolation movement. The arms primarily consist of type II muscle fibers (fast twitch) so to accurately stimulate their growth, applying loads in a slow and controlled manner shock them.

 

  • Blood starving sets. The goal is to create a huge flood of blood after this portion of the workout is done. This creates an extreme pump for the rest of the workout but inherently this creates some sarcoplasmic hypertrophy and stretches the fascia. Also, this allows for enhanced nutrient flow as well. Try them with other arm exercise as well focusing on the triceps.

 

  • Constant tension. Remember when training triceps, do not lock out. By keeping the muscle under constant tension, you force it to work harder and keep your joints healthier. When applying this principle check your ego at the door and drop the poundages down a bit. The goal is maximal stimulation.

 

DISCLAIMER

Please consult with a physician prior to beginning any exercise or exercise program. When undertaking any exercise activity, there is a risk of injury. You should be healthy and familiar with the proper form, techniques, and preparation for the exercises you undertake and the equipment you use. Always use safe techniques and protective equipment when engaging in exercise. If you are unfamiliar with the proper and safe techniques and equipment for the exercises you intend to perform, please seek advice and assistance before performing them. If you are in poor health, or are handicap, ask for the opinion of your physician or health care provider and exercise only under qualified supervision. Discontinue exercising if you experience any light headaches, dizziness, shortness of breath, or discomfort and consult your physician or other health care provider.

 

© 2016 Evogen Nutrition, Inc. All rights reserved.

70 Seconds on FST-7 Glute Abductors

Pro Creator and Celebrity coach Hany Rambod demonstrates this popular glute abductor movement with Evogen Elite Athlete Lauren Findley.

Abductor machines isolate the glutes, but due to the varying size discrepancies of various types of abductor machines the individual must make adjustments to get the resistance through the entire range of motion.

Bring knees as close together as possible while maintaining tension. This means not allowing the weight stack to drop.
Use the abductor as an FST-7 preload at the beginning of your glute workout.