Hany Rambod and Jeremy Buendia’s FST-7 Back-and-Abs Workout. Widen your lats and etch those abs with this epic FST-7 workout from pro trainer Hany Rambod and 2015 men’s physique champ Jeremy Buendia!
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FST-7 stands for “fascia stretch training”—the “7” stands for the number of sets you do at the end of a workout. The goal of FST-7 is to expand and create microscopic tears in the connective sheath surrounding the muscle fibers called the fascia. These tears are achieved by flooding the muscle with blood while you work toward the most epic pump of your life!
The purpose of this particular workout is to widen the lats. If you’re posing on stage, you want them to look 3-D, even from the back. Wide lats also provide that all-important V-taper. In this workout, we’re doing 5 base exercises to help you build strength, and then following them with FST-7 sets that will volumize the muscle.
Jeremy will show you the intensity; I’ll give you the cues. Put them together when you do the workout on your own, and you’ll see and feel insane results!
If you haven’t seen my FST-7 chest-and-biceps workout, make sure to check that out as well! You can implement both workouts into your normal training split. Just make sure to give yourself enough recovery time between workouts.
| FST-7 Ab Circuit |
1. Reverse Crunch: 3 sets, 10-15 reps
2. Elbow to Knee: 3 sets, 10-15 reps
3. Flat Bench Lying Leg Raise: 3 sets, 10-15 reps
4. Air Bike: 3 sets, 10-15 reps
| FST-7 Back Workout |
1. Underhand Cable Pulldowns: 4 sets, 10-12 reps
2. V-Bar Pulldown: 2 sets, 8-12 reps (add 5 partials after final set)
3. Reverse Grip Bent-Over Rows: 4 sets, 8-12 reps
4. Seated Cable Rows: 3 sets, 8-12 reps
5. FST-7 Straight-Arm Pulldown: 7 sets, 8-12 reps (45-second rest between sets)
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