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!

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
Rest 1 minute between rounds.
1
Reverse Crunch
3 sets, 10-15 reps (to failure)
2
Elbow to Knee
3 sets, 10-15 reps (to failure)
3
Flat Bench Lying Leg Raise
3 sets, 10-15 reps (to failure)
4
Air Bike
3 sets, 10-15 reps (to failure)
FST-7 Back Workout
Rest 90 sec. between sets.
1
Underhand Cable Pulldowns
2 warm-up sets of 10-12 reps. 2 working sets of 10-12 reps. Increase weight on second set, add 5 partials after final rep.
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 (2 warm-up sets and 2 working sets.)
4
Seated Cable Rows
3 sets, 8-12 reps (Hold poses between sets.)
5
Straight-Arm Pulldown
FST-7: 45-seconds rest between sets
7 sets, 8-12 reps

Hany's Hints

Ab Circuit

I like to have my athletes do the abdominal circuit first because they can use it as a warm-up of sorts before they begin the main workout. If you're feeling tight, stretch before you start.

I like to have my athletes do the abdominal circuit first because they can use it as a warm-up of sorts before they begin the main workout.

I like to have my athletes do the abdominal circuit first because they can use it as a warm-up of sorts before they begin the main workout.

Once you get started, take your time through each exercise, and concentrate on the mind-muscle connection. If you do them correctly, you really don't need to do more than 10-15 reps. Focus on quality over quantity. Sure, you could plow through a bunch of reps, but if you don't contract hard, you won't feel your abs burning.

Because Jeremy is getting ready for a show, I didn't want him to use weight—we're not trying to thicken his trunk right now. If you have a workout partner, have him or her tap you right on your abs so you can feel where you're supposed to be contracting.

Reverse-Grip Pull-Down

Keep an arch in your back to get a better contraction through your lower lats. On the concentric (lowering) portion, rock back slightly and pull your elbows back. On the eccentric (lifting) portion, rock forward a little so you can get the upper lat to stretch all the way.

Reverse-grip pull-down

Bump the weight up with each set. On the final working set, go heavy enough that you have to push for 8-10 reps. If you have it in you, do some partials at the end. I'm a huge proponent of partials because they increase training intensity tenfold. If you want to get over any plateaus, you have to train like you mean it.

It's important that you maintain control of the weight through all of these pulling movements. Don't let the weight control you.

V-bar Pull-Down

Those pull-downs should have rocked your world. If you feel77 the burn right where your lat meets your armpit, you've hit the right spot.

Maintain approximately the same form as you did on the reverse-grip pull-downs. A slight rock back and forward will help you stretch and contract the hell out of your lats. You'll feel that blood rush in there.

If you have it in you, add those partial reps to the end.

Barbell Row

When you do this exercise, it's important that you keep your chest lifted, but don't stand up too far. Try to get your upper body just above parallel to the floor. From there, stay tight, so you don't use any momentum to move the bar.

Contract your lower back and pull the barbell right into your navel. Try to get your elbows to travel straight back. Control the weight the entire way through the movement—don't rush.

Reverse-grip Barbell row

I like to have my athletes use both regular and reverse grip. But, I favor reverse-grip because most people have a weaker lower lat than upper lat. I like to help them hit that lower lat by using a reverse grip.

Add in some partials if you can. Your grip will weaken as you go through the sets, so use straps. You don't want to miss an opportunity for growth just because your grip fails.

Low Cable Row

By now, your lower back should be pretty pumped. That's why we're only doing 3 sets and no partial reps. Work on squeezing as hard as you can at the top of the movement. Don't cheat any of the reps.

If you want, do a little posing between sets. Practice your full lat spread. Hold it for 5-10 seconds.

Pull-Down, FST-7 Style

These 7 sets are going to suck. Deal with it. Make sure your form is spot-on through each and every rep. As your arms go up, your chest should go down—that's what stretches your lats so fully. Drive the weight down.

Straight-arm Pull-down

Don't forget that you're on the clock. You only get 45 seconds of rest between sets. If you can, take 10-15 of those seconds to practice your posing. Hold and squeeze.

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