FST-7 Back Day

FST-7 Back Workout

I just changed my workout program this week and will be implement FST-7 workouts for a few weeks. This is a training style created from one of the most reputable trainers of pro bodybuilders and athletes Hany Rambod. The idea is to stretch the muscle fascia. The majority of the workout is fairly normal using straight sets for each exercise. But the final exercise consists of doing seven sets.

There’s a few ways you can use the FST-7 workout. I prefer to keep my rest periods at about 30 seconds between sets on those final seven sets. Reps can vary but this morning my seven-set rep range was 12-20. I started out hitting 12 reps but gradually went up in reps towards the end. I know this sounds backwards but I got an incredible pump and felt like I was getting my second wind each set. Here’s this morning back workout.

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Back Day – FST-7

Chest-Rest Rows: 4 sets x 10 reps

Dumbbell Rows: 4 sets x 10 reps

Hammer Strength High Rows: 4 sets x 8-10 reps

Lat Pulldowns: 4 sets x 8-10 reps

Hammer Strength Rows: 7 sets x 12-20 reps

This is definitely a high volume back workout which the FST-7 method favors volume training. To me back day is like leg training. They both require volume to grow.

Another note is I focused on the negative portion of each rep taking 2-3 seconds on all exercises except for the last one. The last seven sets were pump sets. I hit some traps and calves after my back workout.

Train with Passion,


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