FST 7 big and ripped 8 weeks to an olympia winning physique phase 1 2 workout plans

Giáo án FST Big and Ripped full 2 phase, Hany Rambod and Jeremy..............................................................................................................................................

Phase 1

Day 1 - Quads, Hamstrings, Calves

The early days of Hany Rambod's FST-7: Big and Ripped are all about finding your feet FST-7 is a style of training that demands a level of intensity few lifters are accustomed to in the gym During your initial workouts, the thought of maintaining that intensity during a long 7 sets on your last movement—after multiple heavy sets

of other movements—may seem terrifying

If you're unaccustomed to FST-7, or if you're a beginning or intermediate lifter, Rambod recommends setting aside any hopes of hitting all 7 FST sets Aim for 4, and expect even those to make you more sore than you've ever been in your life

Equally important to how many sets you do in the FST sets is consistently doing everything else you should in this program That means crushing your cardio, hitting abs twice a week, staying on top of your meals and supplements, and nailing every rep of every other movement in the program

You can find the details of the diet, supps, cardio, and abs in the Phase 1 Overview Keep that page handy throughout the first four weeks of the program And during Phase One, still make strategic use of intensity techniques such as:

FST-also be embedded here To start, watch Rambod lead Jeremy Buendia through this awesome and terrifying FST-7 quad workout

Remember: Any time you see the words "up to 7 sets" in the programming, that

indicates an FST-7 set For those sets, keep rest time minimal, such as 30-45

seconds, and whenever possible, flex the target muscle for 5-10 seconds during the rest period

During Phase 2, these sorts of intensity-boosting techniques will only get more important, and you'll start combining movements into FST-7 supersets For now, just

go do the work and start growing!

Day 1: Quads, Hamstrings, Calves

Hany Rambod's Tips

• Back squat: This is the big daddy of all compound movements Keep your

head level and your back as straight as possible Your feet should be pointedstraight ahead, slightly wider than shoulder width The goal is to use

maximum weight, so don't go lower than parallel

• Hack squat: Keep your feet shoulder-width apart and toes pointed straight

ahead to hit the entire quad area

• Stiff-leg deadlift: Arch your back to reduce strain on the lower back and

contract the hams at the top of the movement

• Standing calf raise: Two big mistakes with this exercise that I see all the

time are doing it too fast and not using a full range of motion Quick, jerky halfreps won't produce results Do slow, controlled movements and hold thecontracted position for 2-3 seconds

Workout Plan

Quads, Hamstrings, Calves Printable Text

Leg Extensions 4 sets, 5-8 reps

Barbell Squat 4 sets, 5-8 reps

Leg Press 4 sets, 5-8 reps

Barbell Walking Lunge

2 sets, 15 steps up and 15 steps back

2 sets, 15 steps (up and back)

Hack Squat FST-7 - Depending on experience level perform between 4-7 sets, 5-8

reps*

Seated Leg Curl 3 sets, 5-8 reps

Stiff-Legged Deadlift 3 sets, 5-8 reps

Lying Leg Curls 3 sets, 5-8 reps

Seated Calf Raise 3 sets, 5-8 reps

Standing Calf Raises 3 sets, 5-8 reps

Calf Press On The Leg Press Machine FST-7 - Depending on experience level

perform between 4-7 sets, 5-8 reps.*

*During the FST-7 sets, apply one of four intensity techniques For those sets, keep rest time minimal, such as 30-45 seconds, and whenever possible, flex the target muscle for 5-10 seconds during the rest period.::

•Forced Reps: After reaching failure, have a partner help you just enough that

you can get an additional 2-3 reps

•Negatives: After reaching positive failure, have a partner help you return the

weight to the starting position of the movement Lower the weight slowly,

resisting the eccentric portion of the movement Do an additional 3-4 reps like this for the last exercise of the workout

•Peak-Contraction Reps: Hold the contracted position of an exercise for 3-5

seconds Do this for the last 3-4 reps of the last exercise of an exercise

•Partial Reps: After you've finished your rep count, do 3-5 more reps using just a

third of your normal range of motion to increase intensity during the final stages

of muscle fatigue

Day 2 - Chest, Triceps, and Abs

Hany Rambod's Tips

• Flat-bench dumbbell press: I prefer using dumbbells on the flat bench,

because you can get a greater range of motion than you can with a barbell.Bring your hands in closer for a tight contraction, depending on the size of thedumbbells being used

• Close-grip bench press: Place your hands just inside shoulder width and

keep your elbows close to the body Contract your triceps hard at the top ofthe movement

• Bench dip: This version, as opposed to the parallel bars, lets you maintain an

upright body position, which puts more stress on the triceps Make sure thedistance between benches allows for a full range of motion

Workout Plan

Chest and Triceps

Chest

Dumbbell Bench Press 4 sets, 5-8 reps

Dips - Triceps Version 3 sets, 5-8 reps

Incline Dumbbell Press 3 sets, 5-8 reps

Incline Dumbbell Flyes 3 sets, 5-8 reps (Twisting pinkies inwards)

Smith Machine Incline Bench Press Depending on experience level perform

between4-7 sets, 5-8 reps

Triceps

Triceps Pushdown 4 sets, 5-8 reps (With Cambered-Bar)

Close-Grip Barbell Bench Press 3 sets, 5-8 reps

Bench Dips 3 sets, 5-8 reps

Standing Dumbbell Triceps Extension Depending on experience level perform

between 4-7 sets, 5-8 reps

Abs

Crunches 4 x 25 reps

Hanging Leg Raises 4 x 20 reps

Decline Reverse crunches 4 x 20 reps

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*During the FST-7 sets, apply one of four intensity techniques For those sets, keep rest time minimal, such as 30-45 seconds, and whenever possible, flex the target muscle for 5-10 seconds during the rest period.::

•Forced Reps: After reaching failure, have a partner help you just enough that

you can get an additional 2-3 reps

•Negatives: After reaching positive failure, have a partner help you return the

weight to the starting position of the movement Lower the weight slowly,

resisting the eccentric portion of the movement Do an additional 3-4 reps like this for the last exercise of the workout

•Peak-Contraction Reps: Hold the contracted position of an exercise for 3-5

seconds Do this for the last 3-4 reps of the last exercise of an exercise

•Partial Reps: After you've finished your rep count, do 3-5 more reps using just a

third of your normal range of motion to increase intensity during the final stages

of muscle fatigue

Day 3 - Rest Day

Rest days come in two forms: There’s the one you can’t wait for, and the one you’d rather skip so you can get back to the gym! As you get increasingly serious about your training and goals, you’ll experience both types many times Here’s how to navigate them:

What to do on a much-needed rest day:

• Nothing! Yes, this is OK You’ll lose nothing by taking it easy In fact, if you’ve

been pushing really hard in the gym, you might gain something by taking iteasy! After all, training just pushes you toward your fitness goals, but rest andproper nutrition are required to get past the finish line

• Give muscular therapy a shot! Take a hot bath, sit in a hot tub, or try a

contrast shower (30 seconds hot, 30 seconds cold for a few minutes)

• Take an ice bath, a favorite of bodybuilder and triathlete Kris Gethin (but notfor everyone)

• Prep your meals for the next 2-3 days or more

• If your budget and schedule allow, book a massage or some body work with aphysical therapist

• Go for a walk or do some light mobility work to get the blood flowing anddecrease soreness

• Stretch or foam roll Just do it right!

What to do when you don’t want to rest:

• Any of the stuff listed above, including doing nothing

• Make fitness fun! Play a sport with friends, do something active you wouldn’t normally do, or try a new activity or low-intensity fitness class

• Take the approach recommended by Nick Tumminello, Bodybuilding.com contributor and creator of the True Muscle program: One day of full rest each week is mandatory Any others can be "active rest" days of low-impact cardio, swimming, walking, hiking, or yoga If you must go to the gym, then do a "bro" day of arms and abs

No matter what you do, don’t do too much, too hard Your time in a program is

sacred, so focus on healing up and coming back strong!

Day 4 - Back And Biceps

Hany Rambod's Tips

• Pull-up: Start from a dead hang and go all the way up until your upper chest

touches the bar Use a spotter if you can't do full reps

• Deadlift: Plant your feet shoulder-width apart Don't try to "lift" the barbell

Keep a slight arch in your back and "stand up" with the weight Keep the bar

as close to the body as possible throughout the entire movement

• Straight barbell curl: Take a shoulder-width grip on the bar Roll your

shoulders back to keep the stress on the biceps Going heavy is no excuse to use sloppy form, so avoid using excessive body momentum to swing the weight up

Workout Plan

Back and Biceps

Pullups 3 sets, 5-8 reps

Barbell Deadlift 4 sets, 5-8 reps

Bent Over Barbell Row 4 sets, 5-8 reps (Underhand)

Leverage Iso Row Depending on experience level perform 4-7 sets, 5-8 reps*

Biceps

Barbell Curl 4 sets, 5-8 reps

Hammer Curls 3 sets, 5-8 reps

Incline Dumbbell Curl 3 sets, 5-8 reps

Machine Preacher Curls Depending on experience level perform 4-7 sets, 5-8 reps*

*During the FST-7 sets, apply one of four intensity techniques For those sets, keep rest time minimal, such as 30-45 seconds, and whenever possible, flex the target muscle for 5-10 seconds during the rest period.::

•Forced Reps: After reaching failure, have a partner help you just enough that

you can get an additional 2-3 reps

•Negatives: After reaching positive failure, have a partner help you return the

weight to the starting position of the movement Lower the weight slowly,

resisting the eccentric portion of the movement Do an additional 3-4 reps like this for the last exercise of the workout

•Peak-Contraction Reps: Hold the contracted position of an exercise for 3-5

seconds Do this for the last 3-4 reps of the last exercise of an exercise

•Partial Reps: After you've finished your rep count, do 3-5 more reps using just a

third of your normal range of motion to increase intensity during the final stages

of muscle fatigue

Day 5 - Shoulders, Rear-Delts, And Traps

Hany Rambod's Tips

• Pull-up: Start from a dead hang and go all the way up until your upper chest

touches the bar Use a spotter if you can't do full reps

• Deadlift: Plant your feet shoulder-width apart Don't try to "lift" the barbell.

Keep a slight arch in your back and "stand up" with the weight Keep the bar

as close to the body as possible throughout the entire movement

• Straight barbell curl: Take a shoulder-width grip on the bar Roll your

shoulders back to keep the stress on the biceps Going heavy is no excuse touse sloppy form, so avoid using excessive body momentum to swing theweight up

Workout Plan

Shoulders, Rear-Delts, Traps

Standing Dumbbell Press 4 sets, 5-8 reps

Front Dumbbell Raise 3 sets, 5-8 reps

One-Arm Incline Lateral Raise 4 sets, 5-8 reps

Machine Lateral Raise Depending on experience level perform 4-7 sets, 5-8 reps* Seated Bent-Over Rear Delt Raise 3 sets, 5-8 reps

Reverse Machine Flyes 3 sets, 5-8 reps

Barbell Shrug 3 sets, 5-8 reps

Smith Machine Shrug Depending on experience level perform 4-7 sets, 5-8 reps*

*During the FST-7 sets, apply one of four intensity techniques For those sets, keep rest time minimal, such as 30-45 seconds, and whenever possible, flex the target muscle for 5-10 seconds during the rest period.:

•Forced Reps: After reaching failure, have a partner help you just enough that

you can get an additional 2-3 reps

•Negatives: After reaching positive failure, have a partner help you return the

weight to the starting position of the movement Lower the weight slowly,

resisting the eccentric portion of the movement Do an additional 3-4 reps like this for the last exercise of the workout

•Peak-Contraction Reps: Hold the contracted position of an exercise for 3-5

seconds Do this for the last 3-4 reps of the last exercise of an exercise

•Partial Reps: After you've finished your rep count, do 3-5 more reps using just a

third of your normal range of motion to increase intensity during the final stages

of muscle fatigue

Day 6 - Biceps, Triceps, and Abs

Hany Rambod's Tips

• Alternating dumbbell curl: Supinate your wrist as much as possible at the

top of the movement to focus on the biceps peak

• Spider curl: Use a straight bar and hold it slightly narrower than shoulder

width to take stress off the elbows

• Rope push-down: Take advantage of the increased range of motion by

spreading the handles apart at the bottom and turning your pinkies away fromyour body for a superior contraction

Workout Plan

Biceps, Triceps and Abs

Dumbbell Alternate Bicep Curl 4 sets, 5-8 reps

Standing Biceps Cable Curl 3 sets, 5-8 reps (using cambered-bar if available) Concentration Curls 3 sets, 5-8 reps

Spider Curl Depending on experience level perform 4-7 sets, 5-8 reps last 3 reps

ladders*

Triceps

Triceps Pushdown - Rope Attachment 4 sets, 5-8 reps

Cable Machine Triceps Extension 3 sets, 5-8 reps + partials at failure

Reverse Grip Triceps Pushdown Depending on experience level perform 4-7 sets,

5-8 reps (Contract for 2 secs last 3 reps on last 3 sets)*

Abs

Crunches 4 x 25 reps

Hanging Leg Raises 4 x 20 reps

Decline Reverse crunches 4 x 20 reps

*During the FST-7 sets, apply one of four intensity techniques For those sets, keep rest time minimal, such as 30-45 seconds, and whenever possible, flex the target muscle for 5-10 seconds during the rest period.:

•Forced Reps: After reaching failure, have a partner help you just enough that

you can get an additional 2-3 reps

•Negatives: After reaching positive failure, have a partner help you return the

weight to the starting position of the movement Lower the weight slowly,

resisting the eccentric portion of the movement Do an additional 3-4 reps like this for the last exercise of the workout

•Peak-Contraction Reps: Hold the contracted position of an exercise for 3-5

seconds Do this for the last 3-4 reps of the last exercise of an exercise

•Partial Reps: After you've finished your rep count, do 3-5 more reps using just a

third of your normal range of motion to increase intensity during the final stages

of muscle fatigue

Day 7 - Rest Day

Rest days come in two forms: There’s the one you can’t wait for, and the one you’d rather skip so you can get back to the gym! As you get increasingly serious about your training and goals, you’ll experience both types many times Here’s how to navigate them:

What to do on a much-needed rest day:

• Nothing! Yes, this is OK You’ll lose nothing by taking it easy In fact, if you’vebeen pushing really hard in the gym, you might gain something by taking iteasy! After all, training just pushes you toward your fitness goals, but rest andproper nutrition are required to get past the finish line

• Give muscular therapy a shot! Take a hot bath, sit in a hot tub, or try a

contrast shower (30 seconds hot, 30 seconds cold for a few minutes)

• Take an ice bath, a favourite of bodybuilder and triathlete Kris Gethin (but notfor everyone)

• Prep your meals for the next 2-3 days or more

• If your budget and schedule allow, book a massage or some body work with aphysical therapist

• Go for a walk or do some light mobility work to get the blood flowing anddecrease soreness

• Stretch or foam roll Just do it right!

What to do when you don’t want to rest:

• Any of the stuff listed above, including doing nothing

• Make fitness fun! Play a sport with friends, do something active you wouldn’tnormally do, or try a new activity or low-intensity fitness class

• Take the approach recommended by Nick Tumminello, Bodybuilding.comcontributor and creator of the True Muscle program: One day of full rest eachweek is mandatory Any others can be "active rest" days of low-impact cardio,swimming, walking, hiking, or yoga If you must go to the gym, then do a "bro"day of arms and abs.

• No matter what you do, don’t do too much, too hard Your time in a program issacred, so focus on healing up and coming back strong!

Day 8 - Quads, Hamstrings, And Calves

Even if you're an experienced bodybuilder, Week 1 of FST-7: Big and Ripped most likely brought you to your knees If not, you probably weren't doing it right! This week

is your chance to correct that—or even better, to go do it right a second time The workouts are the same as last week, at least on paper

Jeremy Buendia's videos with Hany Rambod on the FST-7 Essentials: Upper Body and Lower Body pages are there to show you all the things that the sets and reps below don't If you're not accustomed to prolonging the final set of the day with forced reps, partials, and peak contraction pauses, it's time to start! This week's video can show you how

Just like last week, your checklist includes cardio 3-4 times a week, abs twice a week, and eating like the champ you want to be Don't cut corners on any of them! Circle back to the Phase 1 overview for clarification on those details If you felt

queasy or bloated during the intense workouts of Week 1, experiment with

pre-workout meal timing It could be that your pre-pre-workout meal either had too much fat,

or was too close to your workout

Pros have to think about this stuff They know that the workout hour is sacred, and everything you can do to make it go better is worth considering

Now go make the most of Week 2!

Hany Rambod's Tips

• Back squat: This is the big daddy of all compound movements Keep your

head level and your back as straight as possible Your feet should be pointedstraight ahead, slightly wider than shoulder width The goal is to use

maximum weight, so don't go lower than parallel

• Hack squat: Keep your feet shoulder-width apart and toes pointed straight

ahead to hit the entire quad area

• Stiff-leg deadlift: Arch your back to reduce strain on the lower back and

contract the hams at the top of the movement

• Standing calf raise: Two big mistakes with this exercise that I see all the

time are doing it too fast and not using a full range of motion Quick, jerky halfreps won't produce results Do slow, controlled movements and hold thecontracted position for 2-3 seconds

Day 8: Quads, Hamstrings, Calves

Quads, Hamstrings, Calves Printable Text

Leg Extensions 4 sets, 5-8 reps

Barbell Squat 4 sets, 5-8 reps

Leg Press 4 sets, 5-8 reps

Barbell Walking Lunge

2 sets, 15 steps up and 15 steps back

2 sets, 15 steps (up and back)

Hack Squat FST-7 - Depending on experience level perform between 4-7 sets, 5-8

reps*

Seated Leg Curl 3 sets, 5-8 reps

Stiff-Legged Deadlift 3 sets, 5-8 reps

Lying Leg Curls 3 sets, 5-8 reps

Seated Calf Raise 3 sets, 5-8 reps

Standing Calf Raises 3 sets, 5-8 reps

Calf Press On The Leg Press Machine FST-7 - Depending on experience level

perform between 4-7 sets, 5-8 reps.*

*During the FST-7 sets, apply one of four intensity techniques For those sets, keep rest time minimal, such as 30-45 seconds, and whenever possible, flex the target muscle for 5-10 seconds during the rest period.:

•Forced Reps: After reaching failure, have a partner help you just enough that

you can get an additional 2-3 reps

•Negatives: After reaching positive failure, have a partner help you return the

weight to the starting position of the movement Lower the weight slowly,

resisting the eccentric portion of the movement Do an additional 3-4 reps like this for the last exercise of the workout

•Peak-Contraction Reps: Hold the contracted position of an exercise for 3-5

seconds Do this for the last 3-4 reps of the last exercise of an exercise

•Partial Reps: After you've finished your rep count, do 3-5 more reps using just a

third of your normal range of motion to increase intensity during the final stages

of muscle fatigue

Day 9 - Chest, Triceps, and Abs

Hany Rambod's Tips

• Flat-bench dumbbell press: I prefer using dumbbells on the flat bench,

because you can get a greater range of motion than you can with a barbell.Bring your hands in closer for a tight contraction, depending on the size of thedumbbells being used

• Close-grip bench press: Place your hands just inside shoulder width and

keep your elbows close to the body Contract your triceps hard at the top ofthe movement

• Bench dip: This version, as opposed to the parallel bars, lets you maintain an

upright body position, which puts more stress on the triceps Make sure thedistance between benches allows for a full range of motion

Workout Plan

Chest and Triceps

Chest

Dumbbell Bench Press 4 sets, 5-8 reps

Dips - Triceps Version 3 sets, 5-8 reps

Incline Dumbbell Press 3 sets, 5-8 reps

Incline Dumbbell Flyes 3 sets, 5-8 reps (Twisting pinkies inwards)

Smith Machine Incline Bench Press Depending on experience level perform

between4-7 sets, 5-8 reps

Triceps

Triceps Pushdown 4 sets, 5-8 reps (With Cambered-Bar)

Close-Grip Barbell Bench Press 3 sets, 5-8 reps

Bench Dips 3 sets, 5-8 reps

Standing Dumbbell Triceps Extension Depending on experience level perform

between 4-7 sets, 5-8 reps

Abs

Crunches 4 x 25 reps

Hanging Leg Raises 4 x 20 reps

Decline Reverse crunches 4 x 20 reps

*During the FST-7 sets, apply one of four intensity techniques For those sets, keep rest time minimal, such as 30-45 seconds, and whenever possible, flex the target muscle for 5-10 seconds during the rest period.:

•Forced Reps: After reaching failure, have a partner help you just enough that

you can get an additional 2-3 reps

•Negatives: After reaching positive failure, have a partner help you return the

weight to the starting position of the movement Lower the weight slowly,

resisting the eccentric portion of the movement Do an additional 3-4 reps like this for the last exercise of the workout

•Peak-Contraction Reps: Hold the contracted position of an exercise for 3-5

seconds Do this for the last 3-4 reps of the last exercise of an exercise

•Partial Reps: After you've finished your rep count, do 3-5 more reps using just a

third of your normal range of motion to increase intensity during the final stages

of muscle fatigue

Day 10 - Rest Day

Rest days come in two forms: There’s the one you can’t wait for, and the one you’d rather skip so you can get back to the gym! As you get increasingly serious about your training and goals, you’ll experience both types many times Here’s how to navigate them:

What to do on a much-needed rest day:

• Nothing! Yes, this is OK You’ll lose nothing by taking it easy In fact, if you’vebeen pushing really hard in the gym, you might gain something by taking iteasy! After all, training just pushes you toward your fitness goals, but rest andproper nutrition are required to get past the finish line

• Give muscular therapy a shot! Take a hot bath, sit in a hot tub, or try a

contrast shower (30 seconds hot, 30 seconds cold for a few minutes)

• Take an ice bath, a favorite of bodybuilder and triathlete Kris Gethin (but notfor everyone)

• Prep your meals for the next 2-3 days or more

• Read what’s new on Bodybuilding.com to find new techniques, recipes, stay

motivated, and more!

• If your budget and schedule allow, book a massage or some body work with aphysical therapist

• Go for a walk or do some light mobility work to get the blood flowing anddecrease soreness

• Stretch or foam roll Just do it right!

What to do when you don’t want to rest:

• Any of the stuff listed above, including doing nothing.

• Make fitness fun! Play a sport with friends, do something active you wouldn’tnormally do, or try a new activity or low-intensity fitness class

• Take the approach recommended by Nick Tumminello, Bodybuilding.com

contributor and creator of the True Muscle program: One day of full rest eachweek is mandatory Any others can be "active rest" days of low-impact cardio,swimming, walking, hiking, or yoga If you must go to the gym, then do a "bro"day of arms and abs

No matter what you do, don’t do too much, too hard Your time in a program is sacred, so focus on healing up and coming back strong!

Day 11 - Back And Biceps

Hany Rambod's Tips

• Pull-up: Start from a dead hang and go all the way up until your upper chest

touches the bar Use a spotter if you can't do full reps

• Deadlift: Plant your feet shoulder-width apart Don't try to "lift" the barbell.

Keep a slight arch in your back and "stand up" with the weight Keep the bar

as close to the body as possible throughout the entire movement

• Straight barbell curl: Take a shoulder-width grip on the bar Roll your

shoulders back to keep the stress on the biceps Going heavy is no excuse touse sloppy form, so avoid using excessive body momentum to swing theweight up

Workout Plan

Back and Biceps

Pullups 3 sets, 5-8 reps

Barbell Deadlift 4 sets, 5-8 reps

Bent Over Barbell Row 4 sets, 5-8 reps (Underhand)

Leverage Iso Row Depending on experience level perform 4-7 sets, 5-8 reps*

Biceps

Barbell Curl 4 sets, 5-8 reps

Hammer Curls 3 sets, 5-8 reps

Incline Dumbbell Curl 3 sets, 5-8 reps

Machine Preacher Curls Depending on experience level perform 4-7 sets, 5-8 reps*

*During the FST-7 sets, apply one of four intensity techniques For those sets, keep rest time minimal, such as 30-45 seconds, and whenever possible, flex the target muscle for 5-10 seconds during the rest period.:

•Forced Reps: After reaching failure, have a partner help you just enough that

you can get an additional 2-3 reps

•Negatives: After reaching positive failure, have a partner help you return the

weight to the starting position of the movement Lower the weight slowly,

resisting the eccentric portion of the movement Do an additional 3-4 reps like this for the last exercise of the workout

•Peak-Contraction Reps: Hold the contracted position of an exercise for 3-5

seconds Do this for the last 3-4 reps of the last exercise of an exercise

•Partial Reps: After you've finished your rep count, do 3-5 more reps using just a

third of your normal range of motion to increase intensity during the final stages

of muscle fatigue

Day 12 - Shoulders, Rear-Delts, And Traps

Hany Rambod's Tips

• Pull-up: Start from a dead hang and go all the way up until your upper chest

touches the bar Use a spotter if you can't do full reps

• Deadlift: Plant your feet shoulder-width apart Don't try to "lift" the barbell.

Keep a slight arch in your back and "stand up" with the weight Keep the bar

as close to the body as possible throughout the entire movement

• Straight barbell curl: Take a shoulder-width grip on the bar Roll your

shoulders back to keep the stress on the biceps Going heavy is no excuse touse sloppy form, so avoid using excessive body momentum to swing theweight up

Workout Plan

Shoulders, Rear-Delts, Traps

Standing Dumbbell Press 4 sets, 5-8 reps

Front Dumbbell Raise 3 sets, 5-8 reps

One-Arm Incline Lateral Raise 4 sets, 5-8 reps

Machine Lateral Raise Depending on experience level perform 4-7 sets, 5-8 reps* Seated Bent-Over Rear Delt Raise 3 sets, 5-8 reps

Reverse Machine Flyes 3 sets, 5-8 reps

Barbell Shrug 3 sets, 5-8 reps

Smith Machine Shrug Depending on experience level perform 4-7 sets, 5-8 reps*

*During the FST-7 sets, apply one of four intensity techniques For those sets, keep rest time minimal, such as 30-45 seconds, and whenever possible, flex the target muscle for 5-10 seconds during the rest period.:

•Forced Reps: After reaching failure, have a partner help you just enough that

you can get an additional 2-3 reps

•Negatives: After reaching positive failure, have a partner help you return the

weight to the starting position of the movement Lower the weight slowly,

resisting the eccentric portion of the movement Do an additional 3-4 reps like this for the last exercise of the workout

•Peak-Contraction Reps: Hold the contracted position of an exercise for 3-5

seconds Do this for the last 3-4 reps of the last exercise of an exercise

•Partial Reps: After you've finished your rep count, do 3-5 more reps using just a

third of your normal range of motion to increase intensity during the final stages

of muscle fatigue