FST-7 Back & Abs Workout | Hany Rambod’s Ultimate Guide to FST-7

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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zFusii says:


gilmart zubieto says:

Buendia are you a half filipino

Sheldon Cooper81 says:

Has to be the hardest Abs workout on youtube

Khaled 3thman says:

مافي كلام يوصف خبرتك

อับดุลกอดีร มาราสา says:


Hayitham Majd says:

مدرب راااائع

esss krishna says:

His warmup is my workout!!!

mohit 348 says:

Vry nice guru ji
Hindi mai bhi bta diya kro

Monica Rubio says:

You are awesome, wish there were more trainers like you…

Sheldon Cooper81 says:

Wow Hany is a great motivator

Sheldon Cooper81 says:

This Jeremy Guy trains hard but his breathing kinda sucks

Gardy Philemond says:

so you’re too busy phishing others than yourself lol

Luis Antonio says:

Shut up

Ghareb Mohammed says:


mustapha ali says:


Jadumoni Thengal says:

Good workout ramboo

Jamal Alvi says:


Sage Nocera says:

I’m all for grunting but some of the grunting is a little over kill especially on the lighter reps lol.. but all in all I could tell this gets you pumped

Monica Rubio says:

Also love the focus on breathing and form… holding a rep to failure and maxing the muscle… also, you actually pay attention to your clients!!!!! Awesome what you do and the results show it, they are very lucky to train with you. Thank you for your knowledge and a breath of fresh air to see these videos.

Ivan Nathaniel says:

why my lats wont contract if i train my back ( sorry bad english ) , pls reply

Deweq says:

I fucking love them both.

aymen farhat says:

nice work i love you

Daniel Bae says:

2:30 abs

Igor Gamzukoff says:

Your a super training yes yess

Peter Chavez says:

Please explain leg workout

Elvis Ronaldo Mazhando Burguan says:

Hola . Excelencia, me pregunto si dichos entrenamiento podría aplicarlo a una persona (de nivel intermedia) , con el fin de aumentar su masa muscular?

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