MR. Olympia Champion Workout with Jeremy Buendia and Phil Heath

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.

Full Workout

  1. Machine Shoulder Press
    1 warm up set 10-15 reps
    3 working sets 10-15 reps
  2. Single Arm Lateral Raise
    4 sets 12-15 reps
  3. Straight Bar Front Raise
    4 sets 10-15 reps
  4. 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.
  5. Machine Lateral Raise
    4 sets 15-20 reps incorporating Partials & Forced reps.

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Christian Guzman does his first FST-7 shoulder workout / Posing with Jeremy Buendia

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.

Shoulder Workout

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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