Create beautiful arms with Fascia Training. (FST-7: Fascia Stretch Training-7…the revolutionary training created by trainer/nutritionist Hany Rambod, whose system has worked for some of the top figure pros in the fitness industry. An intensity technique that involves performing 7 sets of a given exercise at the end of a workout with little rest in between, FST-7 is a great way to help you blast through a plateau and boast muscles that are leaner, shapelier and more defined than ever before.) ~source Muscle & Fitness Hers
Perform the following routine with 30-45 seconds rest after each set. Rest 1 minute after each exercise is completed before moving to the next. Use dumbbells heavy enough to be challenging but not so heavy that your form is compromised. Perform this workout 2 x’s weekly for optimal results. Watch the videos below prior to beginning your workout.
Review the videos below for correct form:
Tricep Kickbacks – 3 sets; 10 reps each arm
Tricep extensions – 3 sets; 10 reps
Hammer curls – 3 sets; 10 reps
Concentration curls – 3 sets; 10 reps each arm
Bicep curls – 7 sets; 12 reps; 35 seconds rest between sets
Transform Your Body from head to toe with this effective program designed for all fitness levels!
Participants of this workout should speak with their doctors about their individual needs before starting any exercise program. This Web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of the recommendations set forth in the following pages is at the viewer’s discretion and sole risk. See your physician before beginning any exercise program. This is especially important if your family has a history of heart disease, high blood pressure, high cholesterol, diabetes, arthritis, obesity, cigarette smoking, or other health conditions. If you have any doubts whatsoever, consult your physician.