FST–7 (Fascia Stretch Training 7) Workout Routine & Nutrition Guide.. Here's an example of a biceps workout, FST–7 style, that shows you how to incorporate .
Essentials for Bigger Biceps â€“ Look for supersets that balance different grips or arm positions. In the video, Hany has Jeremy alternate high cable curls with .
FST–7 Training Part 4: Biceps & Triceps. EZ-Bar Curl: 3-4 sets of 8-12 reps. Seated Tricep Press: 3-4 sets of 8-12 reps. Incline Dumbbell Curl: 3-4 sets of 8-12 reps. Overhead Cable Curl: 7 sets of 8-12 reps. Tricep Pushdown: 3-4 sets of 8-12 reps. Lying Dumbbell Tricep Extension: 7 sets of 8-12 reps.