FST-7 Back & Abs Workout

Rock your lats and engrave your abs in the epic FST-7 workout from legendary trainer Haney Rambod and 2015 Olympia Men’s Physique champion Jeremy Buendia!

Author: Haney Rambod

FST-7 stands for Fascia Stretching Training, and the number 7 indicates the number of sets at the end of the workout. The task of the FST-7 is to stretch the fascia, a sheath of connective tissue that surrounds muscle fibers, through microscopic tears. Fascia micro-tears are due to muscle overflow with blood during the most epic time of your life!

The goal of this workout is to increase the span of your lats. If you are posing on stage, you need 3D volume, even when viewed from behind. The lats’ span is also responsible for the essential V-shape of the torso. In this workout, we do 5 to help you build strength, and end the session with FST-7 sets that pump blood into your muscles.

Jeremy will demonstrate the dedication you need to work with, and I will give you some advice. Put it all together on your next workout and you will see and feel crazy results!

If you’re unfamiliar with the FST-7 Chest and Biceps Workout, be sure to check it out! You can include both workouts in your split. Just make sure there is enough time in between.

FST-7 Back & Abs Workout

Haney Rambod’s Tips

Circular press workout

I recommend that my clients start with the abdominal circuit workout because it makes a good warm-up before the main part of the workout. If you feel stiff, add a stretch before starting.

I recommend that my clients start with a circular abs workout because it makes a good warm-up before the main part of the training.

As you begin, do each exercise slowly and focus on the neuromuscular connection. If you do everything right, you shouldn’t need more than 10-15 reps. Strive for quality, not quantity. I’m sure you can plow dozens of repetitions on the shoulder, but if you do not contract the press to the fullest, you will not see a burning sensation in the abdominal muscles.

As Jeremy prepares for performances, I do not recommend that he use weights – we are not aiming to pump his torso. If you have a companion, ask him or her to touch the area of ​​the press that should be contracting before curling.

Reverse Grip Row

Maintain a slight deflection in the lower back to work out the lower lats more effectively. In the concentric (downward) phase, bend slightly and pull your elbows back. In the eccentric (lift) phase, push your body forward so you can fully stretch your upper lats.

Reverse Grip Row

Increase your working weight with each set. The last set should be so heavy that you have to leave all your strength behind for 8-10 reps. If you can handle it, do a few partial reps for a snack. I’m a big fan of partial reps because they will double the intensity of your workout. If you need to break through any plateau, train like this.

It is important to control the projectile at all stages of the movement. Don’t let the projectile control you.

V-Handle Row

This top pulldown option should turn your world around. If you feel a burning sensation where the latissimus muscles cross the armpit, you are on the right track.

Use the same technique as for the reverse grip deadlift. Leaning your back slightly back and forth will help you stretch and contract your lats like hell. You will feel the blood flowing through them.

If you still have strength, add partial reps at the end.

Rod rod

During this exercise, it is important to keep the chest up, but not too high. Try to keep your torso almost parallel to the floor. Lock the body so you are not tempted to use any impulses to lift the bar.

Tighten your lower back muscles and pull the barbell to your navel. Try to keep your elbows straight back. Control the projectile along its entire trajectory and take your time.

Reverse grip barbell row

I advise my athletes to use both regular and reverse grip. But I prefer the second option, because most people have the lower lats weaker than the upper ones. Reverse grip helps to purposefully work out the lagging lower beams.

Do some partial reps if you can. With each next set, your grip will weaken, so arm yourself with straps. Do not miss out on the opportunity to pump muscles due to a weakening grip.

Lower block thrust

At this point, the lower back should already be pumped with blood. Therefore, we will limit ourselves to only three approaches without partial repetitions. Work on contracting your muscles as hard as you can for the final part of the movement. Do not cheat on any repetition.

If you want to, do some posing in between sets. Practice maximizing lats to the sides. Hold the pose for 5-10 seconds.

FST-7 Style Upper Block Row with Straight Arms

These seven sets are a complete finish. Get over them. Make sure that the technique is flawless in every repetition. When the arms go up, the chest should go down – this will fully stretch the lats. Stretch your weight down.

Straight Arm Upper Row

Remember to keep track of the time. You only have 45 seconds to rest between sets. If you want, spend 10-15 of those seconds practicing posing. Tighten your muscles and lock the pose.

Read more: