Heavy FST-7 Back Workout

I go through phases with my weight training. After focusing on concentrated reps for that past few weeks, this week starts a phase of heavy workouts. And there’s no better way to start that than with back.

I decided to implement the FST-7 method for this morning’s back workout. Those final 7 sets were semi-heavy like the first part of my workout. When I say heavy, it’s generally a weight I can perform for 6-10 reps.

FST-7 Back

Seated Rows:
4 sets x 8-12 reps

Lat Pulldowns:
4 sets x 8-10 reps

Plate-Loaded Rows:
4 sets x 6-10 reps

Dumbbell Rows:
3 sets x 7 reps

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



TestoFuel Lat Pulldowns

I used seated rows and lat pulldowns to get my back muscles ready for some plate-loaded rows. I followed that up with heavy dumbbell rows. Dumbbells rows wear me out quickly. I only hit 3 sets of these. But I swear by them for building a thick back.

I used one of the Hammer Strength machines to fulfill the FST-7 training method. Most of you have read up on this, a system created by renown bodybuilding trainer Hany Rambod, which strengths the muscle fascia. The bottom line is it’s an effective way to build muscle. I may continue this method with my remaining workouts this week.

Train with Passion,


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