FST-7 Style Back Workout

FST-7 workouts are widely known to pump more blood into the muscle and also forces more intensity towards the end of your workout. Although methods similar to this have been used over the many years of bodybuilding, stretching the fascia has been perfected through Hany Rambod’s FST-7 workout technique. Many professional bodybuilders use this method to bring up weaker body parts and muscles they want to focus more on for growth and shape.


Barbell Rows | Back Workout | Back Exercises | Jason Stallworth | TheMuscleProgram.com


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Below are a couple of FST-7 style workouts for back that I’ve used. This type of training works extremely well, especially for back workouts as I’m a firm believer in training back with more volume. Back is one muscle group that I hear many say they can’t feel the muscles working. Using FST-7 workouts can help overcome that problem. That final exercise of seven brutal sets gives you that volume and also leaves your back with a tremendous pump. Check out both of my FST-7 style back workouts below.

FST-7 Back Workout I

This first FST-7 style back workout is fairly basic consisting of a lot of row movements up front followed by seven sets of lat pulldowns. I’ve always been a big fan of having more row exercises, especially barbell and dumbbell rows, in my back workouts. Lat pulldowns (as well as pullups) are indeed important. But I’ve gotten better results in both thickness and width from doing more row exercises.

With this workout your lats should be fatigued by the time you get to lat pulldowns so you can blast out those seven sets and walk out of the gym super pumped with this FST-7 style back workout.

Back Exercise Sets Reps
Barbell Rows 3 6-8
Dumbbell Rows 3 8-10
Seated Rows 3 10-12
Lat Pulldowns 7 12-15

FST-7 Style Back Workout II

This second FST-7 style back workout is a little different from the first. You’re starting out heavy with deadlifts followed by some heavy dumbbell rows. When you get to pullups you can do them weighted or just use your own body weight; whatever you need to hit 10-12 reps. But what’s really unique about this FST-7 back workout is that you’re doing your seven sets with a compound exercise, barbell rows.

You can use whatever grip your prefer but I like the using a reverse (underhand) grip. This is the powerful back exercise that Dorian Yates used to build his back, and he’s known as having one of the best backs in bodybuilding. Ending with seven sets of reverse grip barbell rows will leave you pumped. You can alternate this FST-7 back workout with the workout above each week.

Back Exercise Sets Reps
Deadlifts 3 6-8
Dumbbell Rows 3 8-10
Pullups 3 10-12
Reverse Grip Barbell Rows 7 6-8

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