FST-7 Biceps Workout with 4x Physique Olympia Jeremy Buendia & Hany Rambod | FST-7: Big and Ripped


| Essentials for Bigger Biceps |
– Look for supersets that balance different grips or arm positions. In the video, Hany has Jeremy alternate high cable curls with barbell spider curls.

– Don’t lift too heavy! The biggest mistake Rambod sees in the gym is curling so heavy the shoulders do the work, not the biceps.

– Build better peaks by supinating your wrists, turning your pinkies toward yourself. This motion gives you a better contraction during the exercise and builds a better biceps peak.

– Pause at the top of the contraction for 1-2 seconds, especially on the last few reps. This increases muscle soreness to encourage greater growth.

– After hitting failure, add 4-5 partial reps at the end of the set to pump even more blood into the muscle bellies.

– Use ladders on the spider curl. Take the weight to the low, mid, and high point on every rep. Ladders fatigue the biceps in every range of motion—and the partial reps pump more blood into the muscles.

– Pose in between supersets for 5-10 seconds. Recommended poses include front double biceps and back double biceps. Don’t forget to supinate your wrists for better peaks!


| Hany Rambod & Jeremy Buendia’s Recommended Supplements |
Evogen Carnigen
– L-Carnitine Powder To Support Fat Loss!*
– Designed To Help Support Fat Conversion Into Energy!*

Evogen IsoJect Protei
– Whey Protein Isolate Powder to Support Muscle Growth*
– Designed to Support Workout Performance and Muscle Growth*

Evogen EVP Xtreme Pre-Workout
– Pre-Workout Powder For Maximum Pump And Focus*
– Formula Includes Caffeine Anyhdrous, Choline Bitartrate And Piper Nigrum Extract