Advanced FST-7 Arm D3FENSE Training

The Olympia Prep Arm workout for Jeremy Buendia 2x Olympia Champion coached by Evogen Nutrition CEO the Pro Creator and creator of FST-7 Hany Rambod


  • Close Grip Bench Press – 4 sets x 8-10 reps
  • Seated Dumbbell Overhead Extensions –  3-4 sets x 8-10 reps
  • Reverse Grip Pushdown w/Cambered Bar – 4 sets x 10-12 reps plus 5 partials
  • Overhead Extensions w/Cambered bar – 7 sets x 12-15 reps (30 seconds rest between sets)


  • Standing Cable Face Curl – 7 sets 10-15 reps (30 seconds rest between sets with limbs above head) *blood starving set8
  • Dumbbell Hammer Curls – 3-4 sets x 8-10 reps per arm w/o alternating
  • Dumbbell Spider Curl – 3-4 sets x 10-12 reps

Key Points to Remember

Eccentric motion. Often referred to as the “negative” portion of the exercise movement. By slowing down the eccentric portion of the motion you’re able to stimulate the any muscle group in a much more dramatic fashion, especially in curling isolation movement. The arms primarily consist of type II muscle fibers (fast twitch) so to accurately stimulate their growth, applying loads in a slow and controlled manner shock them.

Blood starving sets. The goal is to create a huge flood of blood after this portion of the workout is done. This creates an extreme pump for the rest of the workout but inherently this creates some sarcoplasmic hypertrophy and stretches the fascia. Also, this allows for enhanced nutrient flow as well. Try them with other arm exercise as well focusing on the triceps.

Constant tension. Remember when training triceps, do not lock out. By keeping the muscle under constant tension, you force it to work harder and keep your joints healthier. When applying this principle check your ego at the door and drop the poundages down a bit. The goal is maximal stimulation.