Break it down for you guys during fasted cardio this morning while waiting for Jason Poston to arrive in on his flight today and we are getting a workout in with Pham Vu, and Derek “DJ” Yuvencio at my MECCA, Huntington Beach YMCA.
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Hany Rambod @hanyrambod training the 5x Mr.Olympia champion and 2x Mr. Olympia Mens Physique in Birmingham, UK using the FST-7 System.
Please check out and follow Phil Heath @philheath and his channel youtube.com/phillipheath.
- Machine Shoulder Press
1 warm up set 10-15 reps
3 working sets 10-15 reps
- Single Arm Lateral Raise
4 sets 12-15 reps
- Straight Bar Front Raise
4 sets 10-15 reps
- A. Straight Bar Palm Up Front Raise
4 sets 10-15 reps SUPERSET
B. Single Arm DB Palm Up Front Raise
4 sets 10-12 reps ea.
- Machine Lateral Raise
4 sets 15-20 reps incorporating Partials & Forced reps.
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Christian came out to visit Orange County at just about 8 weeks out from his competition. We ran into each other at BodyPower UK a few weeks prior and we mentioned getting his posing on point and getting a video collab done. So here we are. We crushed a shoulder workout at @elev8_performance and finished up with about 30 mins of posing practice. After the workout we grabbed some lunch and talked a little bit about business and the industry. Hope you all enjoy.
DB SHOULDER PRESS
Set 1: (warm-up)15-20reps Set 2: 12reps Set 3: 10reps Set 4: 8reps
DB POWER GRIP PRESS
Set 1: 15reps Set 2: 12reps Set 3: 10reps
DB SINGLE ARM LATERAL RAISE
4 SETS: 10 full reps then finish with 5 partial reps (all the way down and half way up)
DB LATERAL RAISE
4 SETS: 5 full reps then 5 pause reps (hold for one sec at top of rep) then 5 partial reps
ROPE FACE PULLS (superset)
4 SETS 8-12 REPS
UPRIGHT ROW (superset)
4 SETS 8-12 REPS
FST-7 FRONT PLATE RAISE
7 SETS OF 14 REPS 20 sec rest between sets
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