Part 1 | Part 2 | Part 3 | Part 4 | Part 5

The last time you heard from me I had taken the FST-7 program designed by Hany Rambod and tried it for myself. I did a chest workout that was probably one of the best I had ever done. Not just by FST-7, but in the entire ten years I had been training.

Well, I have decided that I am going to do FST-7 as my regular training program. If it serves as such a great program for my chest which I feel is one of my stronger muscle groups, then it will do wonders for muscles I need work on. One of those muscle groups is my back. I have gained some width but I feel I need to improve thickness and detail in my back.

Now I went to and registered for free. I went into their sample workouts and found one I feel is great for me. So I am heading back to Greenbrier Valley Fitness in Ronceverte, West Virginia to blast the lats FST-7 style! Let's do this.

FST-7 Recap

For those of you that are new to FST-7 or don't remember FST-7 stands for:

  1. Fascia: pl. fas·ci·ae : Anatomy - A sheet or band of fibrous connective tissue enveloping, separating, or binding together muscles, organs, and other soft structures of the body.
  2. Stretch: v. stretched, stretching, stretches - To lengthen, widen, or enlarge
  3. Training: the process of bringing a person to an agreed standard of proficiency by practice and instruction.
  4. Seven: The seventh in a set or sequence.

Designed by the "Pro Creator" Hany Rambod, FST-7 has been used by Mr. Olympia Jay Cutler, 202 Mr. O Kevin English, and Phil Heath to name just a few. It is one of the hottest, if not the hottest, training program in the game today.


About one hour before training, I consumed a protein shake with skim milk and two scoops of protein powder and had a small bowl of oatmeal. I also took 1000mg of Vitamin C.

30 minutes before leaving the house, I had a nitric oxide drink. I also made sure to have a bottle of water to take with me to the gym. Hany advises being well hydrated and it is for a good reason. The water is crucial for keeping the muscles from cramping and you will sweat ... a lot.

F Portion Bent-Over Barbell Rows

Taking FST-7 Training Program For A Test Drive - Part  2: Back


I began with a compound lift just as Hany advises and since I am looking to improve thickness, nothing beats bent-over rows. I warmed up for two sets with the bar only and did four working sets of 8-12 reps

  • Set 1: 135 for 12 reps
  • 90 seconds rest
  • Set 2: 155 lbs. for 12 reps
  • 90 seconds rest
  • Set 3: 185 lbs. for 11 reps
  • 90 seconds rest
  • Set 4: 225 lbs. for 7 reps

I got excited from feeling so strong and tried to go for 225 instead of 205. My form got a little sloppy after the seventh rep so I stopped. No point in getting hurt.

S Portion Close-Grip Front Lat Pulldown

Taking FST-7 Training Program For A Test Drive - Part  2: Back


Now I am moving on to the first isolation movement which I chose to be close-grip pulldowns. I did 3 sets of 12 and it was rather easy. I could have gone heavier but since my form came into question with the rows, I opted to stay lighter than I usually would have to ensure proper form.

  • Set 1: 100 lbs. for 12 reps
  • 90 seconds rest
  • Set 2: 115 lbs. for 12 reps
  • 90 seconds rest
  • Set 3: 130 lbs. for 12 reps

My lats are beyond pumped. This workout is living up to its potential. I am refilling my water bottle and moving on to the T section of the workout.

T Portion Straight-Arm Dumbbell Pullover

Taking FST-7 Training Program For A Test Drive - Part  2: Back


At this point, the sample workout recommends a machine or cable pullover, but I like the dumbbell pullover better so I opted for doing it instead. I think it was a good choice. I felt it all through the lats and a little into my chest. Again, I wanted to emphasize form so I may have went a little light, but I still felt it. Trust me.

  • Set 1: 65 lb. dumbbell for 12 reps
  • 90 seconds rest
  • Set 2: 80 lb. dumbbell for 12 reps
  • 90 seconds rest
  • Set 3: 80 lb. dumbbell for 12 reps

Oh my God! This is insane! What a pump. It is incredible. I am not just pumped in my back either. It is all over my upper body. I am getting tired but we are now getting to the money part of it. The sets of 7 are unlike anything else. It locks that pump in and keeps it there for hours. Although it is intense and painful (in a good way) as you are doing them, the sense of accomplishment alone makes it worth it. The pump makes it even better.

7 Portion Seated Cable Rows

Taking FST-7 Training Program For A Test Drive - Part  2: Back


Before going over what I did, I feel I should remind you what the seven sets are. You choose an isolation exercise to ensure safety and to prevent overtraining. Your body couldn't handle doing seven sets of a compound exercise with such short rest in between. Hany also recommends you use a machine.

I chose seated rows to finish off this workout. It was intense to say the least. The important factor is you only get 30-45 seconds of rest in between. That is not much time. It is just enough to catch your breath and get a sip of water and you have to go.

I try to go for 12 reps in each set and I only take 30 seconds rest in between. I did this with the cable crossovers in the chest workout and did not make it to seven sets of 12. Let's see what happens today.

  • Set 1: 100 lbs. for 12 reps
  • 30 seconds rest
  • Set 2: 100 lbs. for 12 reps
  • 30 seconds rest
  • Set 3: 100 lbs. for 12 reps
  • I may get all seven sets of 12.
  • 30 seconds rest
  • Set 4: 100 lbs. for 12 reps
  • 30 seconds rest
  • Set 5: 100 lbs. for 12 reps
  • I hope to get all seven sets of 12.
  • 30 seconds rest
  • Set 6: 100 lbs. for 12 reps
  • 30 seconds rest
  • Set 7: 100 lbs. for 12 reps

Woohoo! I actually yelled that because I was so happy to finish and do all seven sets for 12 reps This workout was insane! Give this a go the next time you train back. You will be glad you did.

Post Workout And Conclusion

I need calories ... now! I got Vitargo and started drinking it as soon as I finished. It took about the length of the trip home to finish it. After that, I had a tuna salad and more water. I also took 1000 mg more of Vitamin C.

The workout again took about 35 minutes just like the chest workout. You shouldn't be fooling around in the gym while doing this either. Stay focused on the task at hand. A workout this intense requires 100% attention and motivation.

To recap, here is an overview of what I did for back training.

FST-7 Test Drive: Back
Bent Over Barbell Row
4 sets, 8-12 reps
+ 4 more exercises


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If you have any questions about FST-7, go to To share your thoughts with me, email me or find me on BodySpace under rocklockridge.

The next FST-7 workout will be on shoulders and traps. I know I am looking forward to doing the workout and hope you look forward to seeing how it goes.

Part 1 | Part 2 | Part 3 | Part 4 | Part 5

About the Author

Roger Lockridge

Roger Lockridge

Bodybuilding is the reason I am who I am today. I am more confident in myself, actually looking for the next challenge, and inspiring others.

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