24-time Olympia-winning coach Hany Rambod connects with the reigning 2023 Mr. Olympia, Derek Lunsford, at the MI40 gym in Tampa for an FST7 leg workout. The Pro Creator and the Champion discuss Derek's experience with the new Evogen EvoBurn elite thermogenic powder to keep him lean during the off-season.
Rambod pushes Lunsford through a grueling workout, emphasizing slowing down the reps for time under tension and forcing partial reps throughout the entire training to maximize blood flow to the legs for growth. Want Mr. Olympia-quality legs? Follow behind the scenes and learn what it takes to be 3D.
PRE-WORKOUT
1 scoop EVP 3D
1 scoop EVP Xtreme N.O.
INTRA-WORKOUT
1 scoop Amino K.E.M.
THE TRAINING
- Leg Extensions 10-15 repetitions 5 Sets
- Hamstring Curls 10-15 repetitions 4 Sets
- Smith Machine Squats 8-12 repetitions 5 Sets
- FST-7 Hack Squats 10-15 repetitions 7 Sets (30-60 seconds rest)
Related reading
- FST-7: solving muscle imbalances
- Posing tips from Hany Rambod
- Training abs with FST-7
- Tip of the Week – all FST-7 tips
- Amino acids for muscle growth and recovery
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